Although seemingly simple, meditation can be difficult. However, recent research suggests that there is something that can help put us into a meditative state: sound.
Whether it’s moving your body to your favorite tunes or basking in the soothing sounds of singing bowls, gongs, and chimes, sound can not only help you achieve meditation, but can even enhance it. can.
What effect does sound therapy have on the body?
Hilary Curtis, a certified mental health counselor and executive director of Recovery Unplugged, a national addiction treatment program that uses music as medicine, says soothing sounds can have a positive impact on our physiology. It says that there is a sex.
“The auditory system is the entry or exit point to the vagus nerve complex, the part of the brain and nervous system that controls our overall physiological and emotional regulation, so we “I react to music from a cultural perspective,” Curtis says. This nerve plays an important role in regulating heart rate, digestion, and stress responses. Activation of the vagus nerve causes the release of acetylcholine, a neurotransmitter known for its calming effects on the body.
“Thinking about elevator music that calms us in small spaces with strangers, lullabies for children, and how playing songs at gatherings increases psychological safety and connection to others. “Try it,” Curtis said.
This reaction has serious health implications. Recent research suggests that sound may be a powerful tool to reduce chronic stress, which can trigger negative effects on all parts of the body. A 2022 clinical study found that participants exposed to the sounds of singing bowls during a sound bath reported significantly less depression and tension, and an increased sense of well-being.
What are the benefits of sound in meditation?
You may have noticed that AI-powered watches are delivering algorithmic music and soundscapes to reduce stress, and that health professionals are incorporating sound therapy into their wellness routines. not.
Elena Bradford, a yoga teacher certified in sound healing, says most people live in a state of overthinking, overdoing, and stress, which makes meditation difficult. “However, research shows that when you incorporate sound into your practice, you can go from beta (everyday analytical mind chatter) to theta (deep meditative state) in just 30 seconds,” says Bradford.
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Once that happens, Bradford says, the effects will be overwhelmingly positive. Clients report relief from pain, reduced stress, feeling relaxed and calm, releasing suppressed emotions, and becoming more positive.
Her observations are consistent with research findings. Her research shows that certain frequencies of sound can engage brainwave patterns and guide the mind into deep relaxation and meditation. Binaural beats, for example, involve playing two slightly different frequencies in each ear and have been found to synchronize brain waves and induce a state of calmness and focus.
Additionally, sound therapy is also thought to be associated with the release of neurotransmitters such as dopamine and serotonin, which are associated with feelings of pleasure and well-being. This neurochemical response may contribute to the deep sense of relaxation and positive feelings that individuals report after engaging in sound-based practice.
A 2020 clinical study used the emWave Pro device to measure mood, stress index, and heart rate variability before and after a sound therapy session. The results showed significant improvements in all areas, including reduced tension, anger, fatigue, depression, and confusion.
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A 2022 study found that sound-based interventions such as music therapy and sound baths effectively reduced pain intensity and improved pain-related quality of life in individuals with chronic pain disorders. became.
Another clinical study compared the effects of 30 minutes of silent meditation to 30 minutes of sound meditation. Those who meditated with noise reported significantly less stress, fatigue, and negative emotions than those who meditated in silence.
How long do the effects of sound therapy last??
As with any wellness program, effectiveness varies by individual, but practitioners report a direct correlation between consistent practice and resulting benefits. Bethann Schacht, director of Aurora Counseling Associates, says, “If you make sound therapy a part of your lifestyle, just like a healthy diet and exercise, you should see consistent results.” I am.
Some experts say that even 10 minutes of mindful meditation a day can have a big impact on your stress levels and overall sense of well-being. So when it comes to mental and physical health, you may have the “biggest return on investment” in using sound to get you to that point, says master clinical social worker Lisette Cifaldi. .
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While sound baths and therapies are becoming increasingly easy to find, Schacht says you can practice using apps like Insight Timer at home. The free app acts as a meditation timer with ambient sound options, and the upgraded paid subscription includes a course in sound healing.
“Incorporating sound into your meditation practice helps focus your attention inward,” says Schacht. “Thoughts can be tyrants, but healthy meditation teaches you to be fascinated by them and to tame them so they don’t control you.”
