Gratitude Exercise with a Singing Bowl: 3 Thoughts, 3 Sounds

A woman holds a small singing bowl in the palm of her hand and strikes it with a mallet

In this gratitude exercise, you think of three things you’re grateful for and strike the singing bowl once after each thought. It takes about 5 minutes and is perfect for the morning or evening. The bright, warm sound of the “Kleine Heart Bowl ” accompanies each thought.

At a Glance

Duration: about 5 minutes
Position: Sitting, bowl resting on the palm of the hand
Singing bowl: Small Heart Bowl
Mallet: small felt mallet
A good time to enjoy it: in the morning or in the evening

A woman holds a singing bowl in front of her body and strikes it with her eyes closed

Instructions: A 4-Step Gratitude Exercise

Take a moment: Sit down comfortably, place the little one Heart Bowl on your open palm, and take a moment to settle in.
First thought: Think of something you’re grateful for today—an experience, a loved one, or a small moment in your daily life. Gently tap the bowl once.
Listen: Let the sound accompany your gratitude, and listen until the sound has completely faded away.
Second and third thoughts: Repeat this with two more things you're grateful for—one thought and one sound for each.

Tip

When you hold the bowl in the palm of your hand, you’ll also feel its subtle vibrations in your palm. Make sure your hand stays relaxed. For more information, see the guide to using singing bowls.

A woman sits meditating with singing bowls in a bright room

Frequently Asked Questions

How does a gratitude exercise with a singing bowl work?

Think of three things you’re grateful for, one after another, and strike the singing bowl once after each thought. The sound marks each thought and gives it space until it fades away.

When is the best time?

In the morning, as a mindful way to start the day, or in the evening, as a time to reflect. The exercise takes only about 5 minutes.

Why " Heart Bowl"?

It has a bright, warm sound and produces more subtle vibrations than larger bowls. Because it is lightweight, it fits comfortably in the palm of your hand.

This exercise is taken from the booklet accompanying the Peter Hess® Therapy Singing Bowl—"Kleine Heart Bowl " —and is based on Peter Hess® Sound Method. Sound exercises are not a substitute for medical or therapeutic treatment.