Singing Bowl Meditation: A Beginner's Guide

Singing bowls are a fantastic tool to help you meditate. The soothing and rich tone produced by striking a singing bowl can promote relaxation and help you to focus. They are a great companion to have during meditation and can be used in conjunction with yoga or breathing exercises.

How to hold a singing bowl

Holding a singing bowl correctly is essential to achieving the desired harmonies and vibrations during meditation. Here is a step-by-step guide on how to hold a singing bowl:

• Place the singing bowl in the palm of your non-dominant hand. This will make it easier to feel the vibrations in your hand.
• Gently balance the bowl on your palm, avoiding a tight grip. This is because gripping the sides of the bowl may dampen the sound.
• If you are using a mallet or striker, hold it in your dominant hand between your thumb and index finger, similar to holding a pen.
• Ensure that the very end of the mallet rests securely in the web between your pointer finger and thumb.
• Maintain a firm and secure grip on the mallet without squeezing or straining your hand.
• If you are wearing any metal rings, remove them before you begin, as they can disrupt the sound produced by the singing bowl.

By following these steps, you will be able to hold the singing bowl correctly and create a meditative atmosphere with soothing vibrations and sounds.

How to play a singing bowl

Playing a singing bowl is a great way to meditate and relax. There are two main ways to play a singing bowl: striking it or rimming it.

To play a singing bowl by striking it, hold the bowl in the palm of your non-dominant hand. Pick up the mallet with your dominant hand and hold it like a baton. Lightly strike the padded side of the mallet against the mid-exterior wall of the bowl. This will produce a pleasant, rich tone. Allow the sound and vibrations to fully dissipate before striking the bowl again.

Rimming the singing bowl is the actual way to make the bowl "sing." To do this, sit with your spine straight and breathe normally. Hold the bowl in your non-dominant hand and the mallet in your dominant hand. Lightly strike the bowl once with the wooden part of the mallet, then gently bring the mallet back and move it in a clockwise direction along the curved edges of the bowl's rim. Keep the mallet vertical and use a full-arm movement rather than just a wrist movement. Circle the bowl at least five times. As you continue, you will hear the female overtone build, with high trebles and both high and mid-tones. As the female overtone builds, you can slow down and apply more pressure between the mallet and the rim.

Once you have mastered these two basic techniques, you can experiment with different ways to play your singing bowl. For example, you can add water to the bowl to create a unique sound or try the "Wah Wah" technique, which mixes the sound of the bowl with your own voice. You can also try playing multiple singing bowls at once, creating a healing harmony of sounds.

The benefits of using a singing bowl

Striking or playing a singing bowl produces a rich, soothing tone. The sound emitted by a singing bowl is believed to possess healing properties and can help guide you through your meditation.

Stress and Anxiety Reduction

Singing bowls can be used to help reduce stress and anxiety. The sound waves produced by the bowls can calm your mind, helping you to relax and enter a meditative state. The sound frequencies can also assist in maintaining focus and relaxation.

Improved Mood and Wellbeing

The sound of a singing bowl can positively impact your mood and overall wellbeing. Research has shown that meditation with a singing bowl can reduce tension, anger, fatigue, and depressed feelings. It can also help to reduce physical pain and improve spiritual well-being.

Better Sleep

The calming and soothing sounds of a singing bowl can help you relax and prepare for sleep. The sound frequencies can assist in achieving deep, mindful sleep, allowing you to wake up feeling more refreshed and rejuvenated.

Improved Focus and Concentration

Singing bowls can be used to improve your focus and concentration. The sound frequencies can help to clear your mind, allowing you to regain focus and improve your concentration. This can be especially beneficial when you feel restless or when breathing techniques are not providing the desired calming effect.

Chakra Balancing

Tibetan singing bowls are often used to balance and activate the chakras, or energy centres, in your body. Each bowl is tuned to play a note that corresponds to a specific chakra. The sound vibrations can help clear dense energy and move energetic blockages, promoting a sense of grounding and clarity.

The history of the singing bowl

Over time, people started crafting singing bowls out of metal, such as pure copper, and using them for healing and spiritual purposes. They were also thought to bring good luck and positive energy. Singing bowls were used as a form of meditation and prayer in ancient times, and their use was associated with Buddhist monks and religious ceremonies.

In the early 1970s, singing bowls began to be imported to Western countries, particularly North America and Europe, gaining popularity as a complementary treatment for various ailments. Despite their ancient origins, the manufacture and use of singing bowls specifically for 'singing' are believed to be a more modern phenomenon.

How to meditate with a singing bowl

Meditating with a singing bowl can help relieve stress and tension, especially for beginners. The soothing sound produced by striking or circling a mallet around the rim of a singing bowl can promote relaxation and help you focus. Here's a guide on how to meditate with a singing bowl:

Preparing for Meditation:

• Find a quiet and comfortable space with minimal distractions and good vibes. Ensure the lighting is dim or natural, and there's a neutral or pleasant smell.
• Place a cushion or mat on the floor, and sit in a comfortable position, such as the Lotus Pose. You can also lie down, as you would in Savasana (the corpse pose).
• If you're holding the bowl, rest your hand on your knees or a comfortable surface to prevent elbow pain. Alternatively, place the bowl on a flat surface or cushion.

Using the Singing Bowl:

• Hold the bowl in the palm of your hand or on your fingertips if it's small. You can also place it on a cushion, especially for larger bowls like quartz bowls.
• Use a mallet to gently strike the bowl's rim or circle it around the rim to produce sound. The 'around-the-rim' technique creates a sustained tone, while striking produces a bell-like sound.
• Once you've created a sound, let the bowl continue to vibrate and resonate. If you're using the 'around-the-rim' technique, remove the mallet from the rim and let the bowl 'sing'.
• You can also fill the bowl with water to create a unique sound. Gently tilt and swirl the bowl while it vibrates.
• Focus on the sound of the singing bowl and let your mind relax. This type of meditation involves movement, helping you stay focused on the present moment.

Enhancing Your Practice:

• Take slow and deep breaths while listening to the sound. Scan your body and notice any sensations or emotions that arise. Acknowledge and allow them to pass, bringing your attention back to the sound and your breath.
• You can also try conscious breathing by inhaling during one half of the circle and exhaling during the other half. This synchronises your movement with your consciousness.
• Chanting or vocalising the same note as the bowl can also enhance your experience. Try improvising a sweet chant to feel how the sound 'travels' as you become one with it.
• Singing bowls are often associated with chakra healing. Each bowl produces a specific note that connects to different chakras or organs in the body.
• If you have multiple bowls, you can use them to meditate on specific aspects of yourself or to calm and heal others.
• Adding water to the bowl can also improve your focus. Observe the wave interference on the water's surface to enhance your concentration.

Frequently asked questions