Meditating with sounds: five keys to deepening your practice.

In our daily lives, we are bombarded with a multitude of sounds that can impact us in various ways. From the bustle of daily traffic to the clamor of a loud conversation or the constant news updates on the radio, it’s easy to get overwhelmed. However, take a moment to reflect on how sounds can help and discovery the many benefits of meditating with music, mantras and natural surronded noises.

Of course, in traditional practices, music is not used, as absolute silence is recommended. Nonetheless, if used properly, songs can become an aid and help beginners in their meditative practice.

  • Chant a mantra

A mantra is a word or verse that is chanted repeatedly with the intention of focusing the mind on a single object and gaining strength in the ability to concentrate the mind, Dharana, the first phase of the meditative stage known in the West as Mindfulness. Many mantras are sung and are in different languages. The best-known ones come from Hinduism and Buddhism, but other spiritual practices also have similar instruments.

Ideally, use the mantra as a kind of warm-up for meditation, which can then continue in silence. The choice of a mantra is a personal process for each individual, so try chanting it several times and feel if it is right for you. Each person perceives the sound of mantras differently, so try to use one that you feel comfortable with.

  • Meditate with music as the main focus

Although more traditional meditation practices are performed in silence, you can use music as an alternative if you have difficulty concentrating. Choose a song to be the main focus of your practice. Make it your guide instead of just leaving it as background music.

Any activity can be a vehicle for practicing mindfulness. However, to make sound the object of anchoring attention, it is necessary to choose an appropriate sound, as this is a practice that involves listening to music with the whole body, not just the ears. Therefore, try to listen and perceive its senses and sensations that arise. Every time your mind wanders and thinks about your daily tasks or worries, return your attention to the song, making it a safe harbor to return to with every distraction.

You can try instrumental music, choosing a relaxing instrumental piece of music that you like, or you can try percussion sounds. If you have a drum, maracas, or any other percussion instrument, you can use it to meditate. Start by playing the instrument softly and then gradually increase the rhythm, allowing yourself to concentrate on the sound it produces and how it makes you feel.

  • Meditate with music therapy

In music therapy, energy frequencies refer to the idea that different sound frequencies have different effects on the human mind and body. Some therapists believe that exposure to certain sound frequencies can help restore balance and harmony in the body, which can have a positive effect on a person’s health and emotional well-being.

Among the energy frequencies used in music therapy are the following:

432 Hz frequency: it is believed that this frequency has a calming and relaxing effect on the body and mind. Some therapists use it to reduce stress and anxiety.

528 Hz frequency: it is believed that this frequency has a healing and restorative effect on the body. Some therapists use it to treat pain and improve immune function.

639 Hz frequency: it is believed that this frequency has a positive effect on interpersonal relationships and communication. Some therapists use it to improve communication and emotional connection in relationships.

741 Hz frequency: it is believed that this frequency has a purifying effect on the body and mind. Some therapists use it to eliminate negativity and emotional toxicity.

852 Hz frequency: it is believed that this frequency has an effect on consciousness and intuition. Some therapists use it to improve mental clarity and decision-making.

It’s important to keep in mind that scientific research on the effects of energy frequencies on health is limited. Although some studies suggest that exposure to certain sound frequencies may have positive effects on health and emotional well-being, more research is needed to confirm these findings and better understand how energy frequencies work.

  • Use a meditation app or guided meditation videos on YouTube

Meditating with apps or guided meditation videos on YouTube can be an excellent way to start or improve your meditation practice. These apps and videos are often designed to guide you through the meditation process and help you cultivate mindfulness.

It’s important to note that, although these practices can be helpful for cultivating mindfulness, they may not delve deep enough to achieve a meditative state of Dhyana. However, they can be a good way to start exploring meditation and finding what works best for you.

When choosing a meditation app or video, look for one that suits your personal needs and preferences. There are many options available, from apps with short five-minute meditations to hour-long guided meditation videos. Additionally, you can search for specific videos or apps for sleep problems, anxiety, stress, and other mental health issues.

Once you’ve selected your app or video, find a quiet, distraction-free place to sit and begin your practice. Follow the guide’s instructions and allow your mind to focus on the present moment. Over time, you may find that you can meditate without an app or video and that your mind calms and focuses more easily.

  • Meditate in a natural environment

Meditating outdoors with sounds of nature can be a very relaxing and beneficial experience for mental health. To practice this, it’s recommended to find a quiet place where you can hear the sounds of nature, such as bird song, the wind blowing through leaves, or the sound of a nearby river. Once there, sit comfortably and direct your attention towards the natural sounds around you, allowing yourself to immerse in them while distancing yourself from your thoughts and constant inner dialogue. This practice can help reduce stress, improve concentration, and connect you with nature.

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