A Moment of Balance with your Singing Bowl

Sometimes, a little space to pause and listen is just what we need.

When the day feels busy or our attention is pulled in several directions, the sound of a singing bowl can offer a simple focus: something to follow, moment by moment. This gentle practice is adapted from an exercise in my book, The Healing Power of Sound. You don't need musical experience or a collection of instruments. One Himalayan singing bowl, a soft mallet and five to ten minutes are enough.

Before you begin Find a comfortable seated position. Rest your bowl in your open palm if it feels easy to hold, or place it on a suitable cushion on a stable surface. Take a moment to notice how you feel. Is your jaw tight? Are your shoulders raised? Is your mind busy? There is no need to change anything. Simply acknowledge what is here.

Listen into the sound Gently tap the bowl with your soft mallet. Keep the volume comfortable. Listen for the lowest tone you can hear. Then notice the higher tones woven through it. A single bowl can hold several sounds at once, some clear and bell-like, others softer and more elusive. Can you follow one of these tones as it fades? Does another become easier to hear? Allow the sound to ring out completely.

Pause in the silence before sounding the bowl again.

Repeat at your own pace. If your attention wanders, gently bring it back to the sound. You don't need to count the tones correctly or achieve a particular feeling. Listening is the practice. Give yourself time and space room to settle into this exercise.

After a few rounds, let your attention widen to include your body and your breathing. Sound the bowl gently again, allowing your breath to find its own comfortable rhythm. There is no need to hold your breath or match it to the length of the sound. Continue for as long as feels comfortable.

Within five to ten minutes, if the sound feels too much, play more softly or stop.

Finish by putting down the mallet and sitting quietly for a few moments. Notice what is here now Check in with your jaw, shoulders and hands. Notice your breathing and the pace of your thoughts. Has anything shifted? Perhaps you feel a little more settled, or more aware of what you need. Perhaps the change is subtle, or there is no obvious change today. Whatever you notice, give yourself a moment before moving on. 

Choosing your first bowl

 If you're wanting to buy your first singing bowl, or add to your collection, our guide, Choosing a Singing Bowl, will help you. We look at the sounds you're drawn to, a size that feels comfortable to handle, and a budget that works for you - including the accessories you'll need to get started.