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Sound Healing

Materials Needed:

To Support Feeling:

Self-Critical

How to Do It

Find a quiet space and use a singing bowl, tuning fork, or even a simple bell. As you create sound, focus on sending compassionate energy to the person you’ve been critical of. Visualize the sound waves carrying positive, healing energy towards them, dissolving any critical thoughts. Imagine the sound cleansing your mind of judgment and filling it with understanding.

Why It Works

Sound healing uses vibrations to shift energy and can help to release negative emotions, including critical thoughts. This exercise combines the calming effects of sound with intentional compassion.

Guided Practice

Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you.

Play a sound healing track or use a singing bowl, tuning fork, or any other sound instrument to create a soothing sound. Let the sound wash over you, noticing how it vibrates through your body. Feel the sound as it moves through your chest, your throat, and your heart — perhaps a gentle vibration, a deep resonance, or even a subtle hum. As you listen to the sound, imagine it filling your heart with compassion. Visualize the sound waves as ripples of loving energy, expanding outward from your heart and touching every part of your body. Stay with these sensations, allowing the sound to guide your experience. Notice any emotions that arise — perhaps a sense of peace, a feeling of love, or even a touch of sadness or grief. Allow these emotions to be present, knowing they are part of the healing process. Visualize each sound wave as a wave of compassion, moving through you and out into the world. See if any images, symbols, or memories arise — perhaps an image of an open heart, a belief about kindness, or a memory of a compassionate act. Allow these images to deepen your connection to the sound, letting them enhance your sense of compassion. Notice how this sound healing practice affects you — perhaps bringing a sense of calm, a feeling of connection, or even a recognition of your own capacity for compassion. When you feel ready, gently let the sound fade away and take a few deep breaths, feeling the vibrations still lingering in your body. Notice how your body feels now — perhaps more open, more loving, or simply more attuned to the vibrations of compassion. Gently open your eyes, carrying this sense of sound healing and compassion with you into your day, feeling more connected to yourself and others.

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