For this evening ritual, place a Pelvic Bowl on your lower abdomen while lying in bed and gently tap it about ten times. With each sound, exhale for longer than you inhale, letting go of the day a little more each time. The ritual takes about 10 minutes.
At a Glance
- Duration: about 10 minutes
- Position: Lying in bed
- Singing bowl: Small Pelvic Bowl
- Mallets: soft felt mallet
- A good time to do this: right before bed
Instructions: A 4-Step Evening Singing Bowl Ritual
- Lying Down: Before going to sleep, lie on your back in bed and place the bowl on your lower abdomen. If the weight feels too heavy, place it next to you on the mattress.
- strike: Gently tap the shell and wait until the sound has completely faded before tapping it again.
- Breathing: Exhale for longer than you inhale, and let your shoulders and legs feel heavier with each exhalation.
- Calm Down: After about ten breaths, set the bowl aside and stay lying down for a moment.
Tip
Make this ritual a regular habit. After just a few evenings, you’ll start to associate the sound with relaxation. You can learn how to position your singing bowl correctly in the guide to using singing bowls.
Frequently Asked Questions
Does a singing bowl help you fall asleep?
Many people find the calm, deep sound of a Pelvic Bowl to be relaxing. As a regular evening ritual, it can help you consciously wind down at the end of the day and find peace.
Which singing bowl is best for sleep?
A low-pitched " Pelvic Bowl ," such as the Peter Hess® Therapy Singing Bowl – Small Pelvic Bowl. It is lighter than the large one Pelvic Bowl and therefore rests comfortably on the stomach.
How often should I wash the bowl strike?
About ten times. Always strike the mallet again only after the previous sound has completely faded away.
This exercise is taken from the booklet accompanying the Peter Hess® Therapy Singing Bowl—"Kleine Pelvic Bowl " —and is based on Peter Hess® Sound Method. Sound exercises are not a substitute for medical or therapeutic treatment.
