Sound has been part of meditation and prayer for thousands of years. Chanting, singing bowls, bells, drums and hymns have helped people settle their minds and open their hearts across many cultures.

Today, you’ll also find recordings labelled with particular frequencies, said to support relaxation or healing. Many people enjoy them. Claims about specific frequencies healing the body aren’t backed by strong evidence, but if a sound helps you feel calm and present, that’s a lovely reason to use it.

Here’s a gentle list of sounds you might like to try in your meditation.

Sounds to explore

Singing bowls. The long, ringing tone of a singing bowl can be a beautiful anchor for attention. Listen until the sound fades completely.

Bells and chimes. A single bell at the start and end of a meditation can help mark the time as special.

Chanting. Chanting a sacred sound such as Om, or a line from a prayer you love, can steady the breath and the mind.

Humming. Simply humming on the out-breath can feel calming. Notice the vibration in your chest and face.

Nature sounds. Rain, waves, wind and birdsong are soothing for many people. A window open to the garden works as well as any recording.

Drone or tone recordings. Some people enjoy steady tones, including recordings labelled 432 Hz or 528 Hz. Choose what feels pleasant to you.

Gentle instrumental music. Slow music without lyrics can help you settle without pulling your mind into the words.

How to use sound in meditation

  1. Choose a sound that feels pleasant and calming.
  2. Sit or lie comfortably and close your eyes.
  3. Let the sound be the focus of your attention.
  4. When your mind wanders, gently return to the sound.
  5. When the sound ends, sit quietly for a few breaths before getting up.

Keep the volume soft, especially if you’re using headphones.

Silence counts too

Silence is a sound of its own. After any sound practice, enjoy a minute of quiet and notice what’s there.

How little is enough

Try one sound this week, for five minutes a day. Notice how it affects your mood and your ability to settle.

For more on sound and calm, read The power of music to reduce stress.

If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.