How to Rock Your Self-Care Routine with Meditation Music

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Hiya Lovelies:

What do you picture when you think about meditation? Sitting crossed legged in complete silence, breathing deeply? You’re not exactly wrong… but you’re not exactly right either.

This is onform of meditation. But it turns out that there are so many different ways to meditate. And for music lovers like myself, meditation music is an incredible addition to your meditation routine! 

My personal favourite way to add to some music to my meditation is with a Tibetan singing bowl. It’s serious magic friends and I am so excited to gush about it!

So let’s do this! Get ready to talk about what meditation music has to offer and how you can meditate with a Tibetan singing bowl:

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

Why You Should Totally Meditate

I’ve shared the goodness of meditation many times. But that’s because it’s so AWESOME! There are few things that are so simple and yet so beneficial at the same time.

I mean, just look at this refresher of the some of what meditation has to offer your mental health:

Meditation Reduces Anxiety

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

So many of us are stressed out and living life in the fast lane these days. Finding stress relieving activities that help us slow down, relax and simply be is a godsend. And since we already have enough on our plate, the easier the self-care the better.

Meditation may be the easiest option out there.

Seriously! Meditating on the regular can reduce anxiety by as much as 39%! That is one huge drop, am I right? What’s even cooler is the fact that it’s just as effective against anxiety as some prescription anxiety medications. Wowza! (source)

One way that mediation helps to combat anxiety is by activating the Anterior Cingulate Cortex, a part of the brain that controls thinking and emotion, and the Ventromedial Prefontal Cortex, which controls worrying.

Getting those two prefontal cortex superstars to work together like that is part of meditation’s anxiety reducing magic and leaves you feeling more relaxed. Can I get a hurrah? (source)

Oh but it just keeps getting better!

Meditation might also lower cortisol levels. And that hormone is associated with mental and physical stress, so trust me when I say less is absolutely more! (source)

I’m already feeling more relaxed just thinking about all the awesome meditation brings to the table!

Meditation Makes You More Focused

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

Meditating gives your beautiful brain a nice break! And that break is so needed, since we are almost always working away at something (ok, a lot of somethings).

Giving that beautiful brain a break helps you learn to be more focused. It sounds a little backwards, but hear me out…

People who meditate have been shown to have better working memories and attention spans than those who don’t get their ohm on. They even do better on tests than those who don’t meditate! (source 1source 2)

And that could be because meditation might increase the levels of gyrification in the brain. Which is fancy talk for the folding of the cerebral cortex. More folds means our brains may process information faster. Basically the coolest thing ever! (source)

Meditation Supports Your Immune Health

Trust me when I say that your immune health matters tons. Autoimmunity certainly gave me a real appreciation for my immune system. It’s something we should cherish and care for.

Meditation gets weirdly incredible when we start looking at it’s effects on immune health.

Beginner and experienced meditators tend to show positive shifts in gene expressions that are associated with stress, inflammation and wound healing. And experienced meditators have one extra gift – a positive shift in genes involved in fighting off viral infections. Booyah! (source)

Experienced meditators also have an increase in telomerase, an enzyme involved in building telomeres, the tiny mechanisms that sit at the end of our chromosomes and prevent them from unraveling.

Shorter telomeres are associated with aging but also play a role in many chronic illnesses. Supporting your telomeres helps to support your well-being. And meditation’s potential aid in the telomere department is pretty freaking amazing!

Basically, it’s possible that meditation may lead to healthier aging (more studies are needed). But I still think that’s one exciting maybe! (source)

Meditation Helps Support a Healthy Blood Pressure

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

A high blood pressure is nothing to scoff at. It can increase your risk of stroke, heart attacks and even kidney failure. It can also narrow and block your arteries, and strain and weaken your organs. Uhm, no thank you!

The stress management qualities of meditation can be a huge help in protecting your blood pressure. But it gets so much cooler than that!

Mindfulness meditation may also result in an increase of nitric oxide. This helps to dilate your blood vessels, thus lowering your blood pressure (source). Isn’t that incredible?

Dr. Randy Zusman, director of the hypertension program at Massachusetts General Hospital, even encourages his hypertension patients to meditate. It’s potential to help is too good to miss out on! (source)

Meditation is, of course, not the only answer. A healthy diet, active lifestyle and regular medical check ups play a huge roll in protecting your health too. It’s all about that sweet, sweet balance!

Related: 5 Ways Mindfulness Meditation Supports Your Health And How to Get Started

Meditation Music Ups the Health Benefits

While it is absolutely fantastic to meditate in silence, meditation music can add a ton of goodness to an already amazing self-care activity!

I think it’s pretty safe to say that the vast majority of us feel moved by music. Music can completely change your mood. It can uplift you, move you, energize you…

Music permeates all parts of our brain! And we even have auditory cortex neurons that activate specifically to music. We were built to be respond to it! (source)

Music is so powerful that some therapists even use it to help their patients.

Barbara Reuer, PhD, director of MusicWorx Inc., a music therapy practice and training program, has this to say about the therapeutic benefits of music:

“You don’t need to read music, play an instrument or even sing on key to benefit from music therapy. The ability to respond to music is natural within every person.” (source)

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

But what’s in it for you?

According to the smarties over at Harvard, music can:

  • Lower blood pressure
  • Slow the heart rate
  • Reduce levels of stress hormones and inflammatory cytokines
  • Relieve stress
  • Improve sleep quality
  • Reduce symptoms of depression and pain
  • Enhance our mood
  • Boost brain function
  • Lead to feelings of relaxation

Isn’t that a huge list of awesome?

Combine that with meditations benefits, like:

  • Reduced Anxiety and Stress
  • Improved Focus and Concentration
  • Decreased Blood Pressure
  • Increased Empathy and Compassion

And the list gets bigger! I don’t know about you, but I’m always excited for more goodness like this (especially if it’s easy to tap into!)

But what about meditation music?

Slow meditative music, like the beautiful sound created by a Tibetan singing bowl, is especially great for putting us in a relaxed state whilst slowing down our heart rate and breathing. Which means that meditation music is marvelous! (source)

Related: 6 Fantastic Tips On How to Reduce Stress from Psychiatrists

Singing Bowls Make the Perfect Meditation Music

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

When many of us picture meditation, we usually imagine this quiet moment where we sit perfectly still and breathe. But there are so many different ways to meditate!

Meditating with music is a total thing!

Julianna Raye, a mindfulness meditation trainer, recommends using meditation music:

“A lot of people don’t believe it’s even possible to meditate while listening to music. If you fall into this category you may have only been exposed to certain methods, such as mantra practice or focusing on your breath. It’s true that neither of these popular approaches lend themselves to practicing with music. But the style of practice called mindfulness [meditation] can be applied in lots of ways, including listening to your favorite music!” (source)

And, as you now know, when we bring music and meditation together we get a huge list of awesome!

We hit the jackpot guys!

Super bonus, singing bowls are easy to play!

At least, when using a good quality bowl! Before I got my Shanti Bowl Tibetan singing bowl I seriously struggled. My hubby already has a little one and I couldn’t get it to make a sound no matter how hard I tried (while he seemed to have the magic touch). Let’s just say that I got super frustrated and gave up…

But when your bowl is made just right it’s absolutely simple to play and takes very little practice to get there!

With a singing bowl you can easily tap into the health benefits meditation music.

How Do You Play a Singing Bowl?

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

The best way to play is to lay your bowl flat on your palm, holding it lightly. Avoid clutching it – this will affect (or even inhibit) the sound.

Then follow these steps:

  1. Softly strike the bowl with the padded-end of the mallet
  2. Immediately circle around the rim of the bowl using the padded-end of the mallet
  3. Maintain a consistent speed, using a gentle but firm, even pressure
  4. Try not to go too fast and instead allow the volume to build gradually as you go

A high quality bowl can sing really quickly. But it takes some practice.

If you’re new to playing a singing bowl and you’re having a little trouble, don’t fret. Be patient with yourself as you learn how to play! Sometimes a beginner may need to circle the rim of the bowl ten or more times before they can get it to sing. That’s totally normal (I was the same way).

It took me about 30 minutes of practice to really feel like I’d mastered playing my singing bowl. And hey – there are still moments where it takes me a little bit to get it going, but man can I ever make it sing! (It’s so exciting!)

Dr. Barbara Reuer urges us to be kind to ourselves when we learn to use musical instruments as a form of music therapy.

“Try not to pass judgment on your singing abilities or get frustrated if you make mistakes as you play your instrument. The idea is to be in the moment and just let go.” (source)

Practice makes perfect. And unlike most musical instruments, with a good quality singing bowl it won’t be long until you’re a total pro!

Shanti Bowls has a helpful video demonstration on how to play your bowl right here:

And yes, you are totally making sweet, sweet music! When you strike a Shanti Bowl Tibetan Singing Bowl you’re creating a beautiful sound in B. And when you make it sing by going around the rim that’s a gorgeous F note! They don’t call it a singing bowl for nothing. It’s the perfect meditation music!

Ready to get your meditation on using a Shanti Bowl Tibetan Singing Bowl? 

How To Meditate with a Singing Bowl

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

  1. Start by making your bowl sing (see instructions above)
  2. Continue circling the rim of the bowl with the mallet
  3. Be mindful of the movement – focus on your wrist and hand as they circle the bowl
  4. Breath slowly and deeply while meditating on the movement, in through your nose, out through your mouth
  5. Start your practice off gently with 5 slow, deep breaths
  6. Continue playing the singing bowl and shift your focus to the the sound
  7. Take 5 more deep, slow breaths while meditating on that beautiful sound
  8. Notice to connection between movement and sound as you play your singing bowl and take 5 more deep, slow breaths

Boom! An awesome meditation session using the best form of meditation music I know – your Tibetan singing bowl!

At any point, you can absolutely expand your practice and take more breaths during the different phases of a singing bowl meditation. Do this when and if it feels right.

But know that it’s ok to start small! Meditation take some practice. And even a minute of meditation is seriously good for our well-being! How cool is it that we can add meditation music to our practice for extra goodness?

Related: How to Meditate with Ease – Awesome Tips to Get Your Om On

Why I Recommend Using Shanti Bowl’s Tibetan Singing Bowls

How to Rock Your Self-Care Routine with Meditation Music | Let's talk about the health benefits of meditation, how music therapy rocks and how to put it all together with a Tibetan singing bowl. If you want to add one simple thing to your self care routine, it should totally be this! Tibetan singing bowl benefits are too good to pass up! Featuring @shantibowl #metitationmusic #mindfulnessmeditation #selfcaretips

As I mentioned earlier, I couldn’t play my hubby’s little singing bowl to save my life! I thought I just didn’t have the skill. Boy what I wrong!

I assumed that I sucked at playing singing bowls and had practically given up. But I am so happy with my Shanti Bowl Tibetan singing bowl! And can proudly say that I can make that baby sing! It’s given me a new way to experience meditation and brings me great joy in general.

I’ve actually been playing my bowl first thing after work every day… except for when my hubby gets to it first (he’s in love!)

It turns out that quality really matters when you’re investing in a singing bowl.

A lot of the singing bowls on the market are mass produced on an assembly line and have a very poor quality. They usually produce a hollow, out of tune sound with very few vibrations (meaning that the sound is not as pleasing to the ears and won’t last – which sucks as meditation music). And can be hard AF to play! 

Shanti Bowl prides themselves on creating high quality bowls!

Shanti Bowl’s Tibetan singing bowls are handmade. They are carefully hand-crafted by skilled Tibetan artisans and are respectfully made using traditional techniques.

These bowls are made following an ancient Tibetan formula, using panchaloga. Panchaloga is a Sanskrit work meaning five-metal alloy that includes copper, zinc, iron, and traces of gold and silver. Yes, your Shanti Bowl has traces of gold and silver in it gorgeous! Feel so fancy, doesn’t it?! This gives their bowls a beautiful rich, warm, vibrant sound that actually lasts.

It also comes with a lovely hand-carved wooden mallet. All together, you’re getting this marvelous piece of functional art that also bring some amazing healing properties to the table! Count me in!

Ensuring good quality is so important to the Shanti Bowl team.

They carefully test every single singing bowl to make sure that they are harmonically balanced, which makes them perfect for meditation music. You definitely don’t want an instrument that’s out of tune, right? That still matters when it comes to singing bowls.

While it may sound like a Shanti Bowl would cost an arm and a leg, they’re actually very well priced!

A bowl like this typically lasts a life time and would often retail for hundreds of dollars. But Shanti Bowl wanted to make their singing bowls much more affordable so that they could share the awesomeness with as many people as possible.

You can get a Shanti Bowl for just $54.50 USD (S70.57 CAD).

But if you use the coupon code RELAX you’ll save 10%. Yahoo!

Oh, and to add to the awesomeness, Shanti Bowl prioritizes people before profit and aspires to make the world a better place! One of the ways they do this by donating 15% of their profits to several non-profit organizations that help to provide meditation and mindfulness practices to at-risk communities. Isn’t that wonderful?

When you buy a Shanti Bowl Tibetan singing bowl you’re also paying it forward by helping to create a positive impact and supporting social services that help people find more peace. I love it!

Do you have your own meditation practice? Have you used a singing bowl as a form of meditation music before? Excited to try it? Share your thoughts and experiences with us in the comments below!

Health and love,

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Thought of the day: I am open to expanding my horizons and trying new things

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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

33 Comments

  1. Reply

    Miranda

    September 26, 2018

    I know meditation is great for your mind, body and soul, but I just can’t bring myself to sit still that much, it’s probably because I have to sit behind a computer and as soon as I can get away from it I want to go go go. I have started to do some yoga in the morning that is as close I have gotten so far, will keep working at it.

    • Reply

      Sara

      October 10, 2018

      That’s absolutely ok Miranda! There are tons of awesome Self-Care activities out there, but that doesn’t mean that they’re right for all of us. We have to build a healthy lifestyle that feels awesome to us and works around out own unique wants and needs.

      I’m really glad you’ve discovered yoga and you’ve been enjoying it! That’s awesome. And hey, if you really feel like meditation is something you want to try but the idea of sitting still is just not right for you, you can use yoga as a form of moving meditation instead. Even going for a walk or even eating can be used as a form of meditation. 🙂 There are so many ways to do it that sitting still doesn’t have to play a part at all!

      Hope that helps! And I hope you adore your new yoga practice. Sending tons of love your way <3

  2. Reply

    Christine

    September 27, 2018

    I am fascinated to learn about the meditation to music. I had only thought about it being silent or chanting. Thanks for a really informative article!

    • Reply

      Sara

      October 10, 2018

      Isn’t it amazing how there are so many different forms of meditation Christine? I love it! It really can work for almost anyone. If one way doesn’t feel right you can easily move on and try another form.

      Do you meditate? Excited to try some music next time? I’d love to hear about your experiences. Wishing you well Christine 🙂

  3. Reply

    Nicole

    September 27, 2018

    I love the idea of combining meditation and music, they seem like a natural fit to me! Both can have such an huge affect on my mind and mood. I’m glad you and your husband are loving making music with you bowl!

    • Reply

      Sara

      October 10, 2018

      I couldn’t agree more Nicole. Music has such a beautiful, uplifting effect on us. And pairing that with meditation really does go well. I’m happy you’re excited about it too! I hope you get to try out a Tibetan Singing Bowl someday as well. It’s been really fun ^^.

  4. Reply

    Brooke

    September 27, 2018

    I’ve been trying to mediate more and more! This is a great resource to get me back on track. Great post 🙂

    • Reply

      Sara

      October 10, 2018

      I’m so happy to hear that Brooke! Meditation is a truly beautiful gift to give yourself. I hope that you have a ton of fun exploring meditation and music together. Happy Oms 😉

  5. Reply

    livebythesunshine

    September 27, 2018

    I need to make meditation a habit. I have dabbled with the app HeadSpace and loved it. A lot of the benefits you speak of are a quick result too! I was more focused and less anxious within a week! But somehow it fell to the wayside, so I need to pick it up again! Thanks for the motivation!

    Lauren | http://livebythesunshine.com

    • Reply

      Sara

      October 10, 2018

      That’s so awesome Lauren! I’ve heard about HeadSpace, I’ll have to go check it out after your thumbs up. It’s good to hear that it has a lot of offer.

      And you are so right – the benefits really do find you quick! What an awesome form of self-care, right?

      I hope you have fun diving back it! It’s ok if this is something you do sporadically if that’s what works. Our self-care routines need to be flexible and allow us room to tap into the things we need when we need them. Sometimes I go a while without meditating too ^^.

      Wishing you tons of health and love <3

  6. Reply

    Jamie

    September 27, 2018

    Ooooh this is so cool. I feel like this might be an awesome tool for children to keep them focused and calm them down. I definitely am going to try this as part of our music routine this fall. I love meditation music- it can change the feel of the whole family. But, I never thought of making my own meditative music. I need to add this to the list of game changers along with mindful eating (we really are enjoying that one still- my husband is even into it) <3 Jamie

    • Reply

      Sara

      October 10, 2018

      That’s so rad Jamie! I think that would be such a fun activity for the kids. I would be so happy to hear what they think and how it goes. Please keep me posted! <3 Meditation music really is powerful. And it's so much fun to make your own! Oooo I'm so excited for the little ones to give it a go ^^. Yay!

      Hope you're having a fantastic week gorgeous! Sending you so much love!

      • Reply

        Jamie

        October 11, 2018

        Yeees! I totally forgot today but I’m putting it on my to do list for this weekend. I stuck it on Facebook yesterday to see if anyone knew who they were and surprisingly a couple of people did and were fans- I feel like it’s going to be a hit.

        Hope you have a wonderful weekend (we’re almost there!!!) ❤️❤️

  7. Reply

    thesocialnubian

    September 27, 2018

    This is a great pro tip on how one should work on improving there self-care, especially for first time meditators and people trying new ways to improve it.

    • Reply

      Sara

      October 10, 2018

      I’m so happy you enjoyed it! Music and meditation really do pair well. And the health benefits are amazing, eh? Have you tried meditation? Excited to add music? Let me know how it goes if you test it out. Wishing you the best <3

  8. Reply

    Vicki Law

    September 28, 2018

    I’ve been telling myself for 30 years that I need to mediate but still haven’t managed to turn it into a habit. I’m hoping one day I will

    • Reply

      Sara

      October 10, 2018

      I hope you get the chance to try it too Vicki! Remeber that there’s no pressure. If you only have time for 1 minutes that’s ok. There are even a lot of different ways to do it.

      If you want to work it into your lifestyle and would love more information focused on meditation I would absolutely recommend checking out helpmamameditate.com. Jennifer, the woman who runs it, is the sweetest and she has tons and tons of resources.

      Wishing you well! I hope that you have fun diving into the world of meditation <3

  9. Reply

    Bianca Sasha

    September 28, 2018

    I love what you had to say about meditation. I have been making a consistent effort to be more mindful and meditation helps!

    • Reply

      Sara

      October 10, 2018

      That’s so awesome to hear Bianca! Mindfulness is absolutely wonderful. Mindfulness meditation is actually one of my favourite ways to meditate too. I hope you get the chance to try it out if you haven’t already. What inspired you to start a mindfulness journey?
      Sending tons of love your way! <3

  10. Reply

    Abril www.parisandjune.com

    September 28, 2018

    I love meditating. I do it daily as part of my morning routine. Thanks for sharing this.

    • Reply

      Sara

      October 10, 2018

      What a lovely way to start your morning Abril! It really sets the tone for an awesome day, doesn’t it? I’m so happy you have such a wonderful form of self-care that you adore. Enjoy your next meditation session <3

  11. Reply

    GretchCannon

    September 29, 2018

    I love listening to meditation radio on pandora and using the Calm app to meditate with a guided meditation! love this post -gretchcannon.com

    • Reply

      Sara

      October 10, 2018

      Oh that’s so awesome Gretch. I’ll have to look into meditation radio, that sounds amazing! Thanks a ton for sharing. And I’ll be looking into the Calm app too. Isn’t it lovely how many options there are out there? I hope you enjoy your next meditation session hun! Wishing you the best 🙂

  12. Reply

    Nicole at High Latitude Style

    October 2, 2018

    Very interesting article.

    • Reply

      Sara

      October 10, 2018

      I’m so happy you enjoyed it Nicole! Thanks for letting me know. Hope today was a magnificent day <3

  13. Reply

    La Shell

    October 2, 2018

    I started meditation in 2014 and my life changed significantly. Trying to get back on that boat.

    • Reply

      Sara

      October 10, 2018

      That’s so awesome to hear La Shell! I’m so glad that meditation helped to create a ton of positive changes for you. I hope you have fun diving back in and rediscovering the goodness. Happy meditating 🙂

  14. Reply

    Travel With A SIlver Lining

    October 3, 2018

    I really want to start meditating more, great tips 🙂

    • Reply

      Sara

      October 10, 2018

      That’s so awesome Linda! Meditation really is such a beautiful form of self-care. I hope you have alot of fun discovering it’s goodness. Let me know what you think!

  15. Reply

    Dagmara

    October 3, 2018

    I personally enjoy the sound of a sound bowl. The vibration is healing and it clears energy. Wonderful tips!

    • Reply

      Sara

      October 10, 2018

      It really does sound magical Dagmara. And makes you feel amazing! You’re absolutely right :). I’m so happy you get to experience one too <3. Do you meditate with it? Any tips you'd add to the list? Wishing you the best hun!

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