Audio
A Sound Bath for Beginners
by Jessica Carmon
Listening to the hear and now in these noisy times
The following sound bowl meditation was recorded here at the Little Cahaba River in Leeds, Alabama.
Working with sound and vibration is particularly powerful for me because it allows me to step outside of my “thinking mind.” Let me explain.
Making space for sensory input allows me to tune into truth. When I say truth, I mean what actually is at this very moment in time. There is no need to attach a story or meaning, just to be fully present in the moment.
Now, more than ever, this act is sacred.
Going beyond relaxation, it becomes an act of self preservation. No matter what is going on in the world outside me, no matter what is going on in the world inside me, tuning into my senses allows me to center into myself and know that, in this moment, I am well. In this moment, I can inhale deeply and exhale fully. I can hear birds chirping, or water running, or even the refrigerator humming. These are all signs that life continues.
I believe that it is important for us to be aware of what is going on in our communities and in the global community. But I also believe that I can create the greatest good in these spaces when I am fully present in my body and truth.
“When my thinking mind attaches stories and emotions to words that then spiral into anxiety and stress, sound and vibration become powerful tools to help me shift out of those spirals.”
Ultimately, I come back to the here and now knowing that I can take the next breath, I can hear my inner guidance, I can take the next right step. In this way, the crazy world slowly becomes navigable again.
A Guide for Beginners
My advice to those who are experiencing this type of meditation for the first time is to find a space where it is safe to be completely still. Disconnect from all devices (if using a device to play the meditation, keep it close enough to hear and press play but far enough to avoid distraction).
Start by listening to your body: Are you more comfortable sitting or lying down? Follow that information.
When comfortable, begin by taking three deep breaths. I like to envision energy traveling through the top of my head, down the midline of my body, and exiting my feet. I continue this visualization until I feel a flow (this can be very subtle, just the notion that this energy is now moving without me having to monitor it so strongly). Next, I play the audio recording and then close my eyes.
Sound class at Practice Works, where Jessica has led meditations for 1504.
I have a very busy mind and find that setting the intention to clear it is futile. Instead, I focus on picking out sounds I hear. I become aware of how my body responds to the different sounds and vibrations. If I get really distracted, I go back to focusing on my breath. Very often, teachers will provide rules for how one "should" meditate. But I submit that the most important thing is to be aware of the sensations and feelings in your body and to simply honor them.
Shift if you become uncomfortable, tune in to a certain area that calls your attention, allow yourself to relax enough to fall asleep if that is what is happening. Instead of expending effort to do it right, make space for what happens. For some of us, this meditation may be the only time during our day we feel safe not judging ourselves.
It may seem small at first, but carving out even five minutes to silence our inner critic can have beneficial effects.
We start with whatever amount of time we can give and understand that we are building up to be able to offer ourselves more and more time to be at ease.
Can you imagine how the world would change if we all cultivated the ability to notice instead of judge? When we spend time noticing and tuning into the signals our bodies give us, discernment becomes our default. We have no need to criticize, only to discern what feels right for us - and move forward.
Contributor
Jessica Carmon is a wellness therapist focusing on aromatherapy, sound healing, and reiki. In 2019, she founded Centered Self Wellness as a practice for individuals and groups seeking to create stronger inner connections. Through various modalities including BETAR vibroacoustic therapy, Carmon is dedicated to making wellness more personalized and accessible for all.