Home Sound Healing Routine for Daily Balance
Duration: 15–30 minutes
Ideal Time: Morning to center, or evening to unwind
What You’ll Need (choose what you have):
Crystal or Tibetan singing bowl
Tuning fork
Chimes or bell
Your voice (humming or chanting)
Headphones/speakers for healing frequency tracks (e.g. 396Hz, 528Hz, binaural beats)
Step-by-Step Routine
1. Set an Intention (2–3 minutes)
Sit quietly and place your hands over your heart or belly. Ask yourself:
“What do I want to release or invite today?”
Breathe deeply. Let your body settle.
2. Tune In With Breath + Sound (5 minutes)
Use your voice to begin vibrating your energy:
Hum gently with each exhale (stimulates vagus nerve)
Or chant “Om” or another mantra (e.g. “Ra Ma Da Sa” for healing)
Feel the vibration in your chest, throat, or head
You can also:
Strike your Tibetan bowl or tuning fork, letting it ring between breaths
Play a healing frequency track (start with 396Hz or 528Hz)
3. Focused Sound Practice (10–15 minutes)
Choose one main instrument or track and allow yourself to be immersed.
Options:
Play your singing bowl over each chakra (start from the root and move up)
Use a tuning fork on your sternum or chakra points (solar plexus for anxiety)
Lie down and listen to a binaural beat track with headphones (theta waves for deep calm)
Focus on:
Breath staying slow and even
Body sensations as sound moves through you
Emotional release if it arises—let it flow
4. Stillness + Integration (3–5 minutes)
Sit or lie down in silence.
Notice how your body feels.
Let the silence “seal in” the healing.
Optional: Place hands over your heart and repeat:
“I am safe, I am sound, I am whole.”
Bonus Add-Ons
Before bed: Use chimes or 432Hz music to wind down
In the shower: Hum or tone—water amplifies vibration
During stress: Pause, close your eyes, hum 3 slow breaths