Think Less, Feel More

When it comes to practicing wellness and moments of intention, there are many factors we can control. Depending on if we practice at first light or after the sun has set, inside a cool room or barefoot on the grass, in isolation or surrounded by companions, our choices have the power to directly impact our experience. At the same time, there are things we cannot exercise control over. Perhaps one of the most obvious – and oftentimes most frustrating – is noise.

Whether we’re intentionally tuning in or trying to tune out, we are constantly surrounded by sound. Sometimes, a sound can help invoke the sense of peace we’re in search of – the soft rustle of leaves in the wind or the gentle current of a stream in the woods. At other times, more imposing noise – echoing chatter and passing traffic – may distract us from finding the calm we desire.

Instead of being overwhelmed by the sounds we’re exposed to at any given moment, we can utilize the opportunity to be present – to concentrate on feeling rather than perceiving. In doing so, we can find harmony, not disruption, among the mind, body and spirit.

An intentional balance of the physical and mental self is precisely the goal of soundbathing, a meditative practice that relies on the vibration of sound to achieve inner calm. At Blackberry Mountain, sound healers like Caitlin West, the Mountain’s wellness supervisor, adhere to a few guiding principles to lead guests to a deep state of relaxation during a soundbath. To promote grounding, a sense of security and a connection with the earth, sound healers play deeper tones, like those from a gong. Higher notes, like those from a singing bowl, are meant to stimulate intuitive centers and higher levels of consciousness.

“Each of the seven notes in a standard heptatonic scale is associated with an energy center in the body. So, as we play and send sound vibrations into the room, we are stimulating and balancing each of those seven main centers,” Caitlin says. “There are also many smaller energetic centers and quite a few additional tones we play.”

Sound healers also use the different elements – fire, water, earth and air – as building blocks for the experience. Fire instruments, like the Svaram bar, crystal pyramid and Tibetan bowls, build energy and passion, while water instruments, such as the Hapi drum, the ocean drum and the Sansula, are used to soothe. The frame drum and gong are earth instruments for grounding, and air instruments, like the wind wand and chakapa, boost thought and expression.

“Soundbathing should be experienced without thinking, without expectation, without the running commentary of the mind offering opinions about what is pleasant or unpleasant,” Caitlin says. “Soundbathing is more about awareness. It’s about noticing the sounds, noticing where and how the sounds are felt, but all without judgement or evaluation. It’s about being present and welcoming in all the various sounds and sensations with acceptance.”

While Caitlin doesn’t have a set-in-stone order in which she plays different instruments and notes during a soundbath experience, there is a general formula she follows.

“I begin by guiding participants in with my voice. I remind them that it’s okay to relax and let go,” she says. “Next, I add in a simple, gentle sound – often a drumbeat or gentle rhythm on the gong to get them grounded. I then add more layers of sound, often playing two instruments at once as we go deeper. I will allow the sound to shift and build, usually peaking with the gongs, before I head back to more soothing sounds. I always try to make sure I have intentionally guided guests to a place of stillness and safety before bringing in the so-called “heavy hitters” like the gongs and crystal pyramid, which can bring up more potent sensations or emotions. After the most intense portion of the soundbath, I always make sure to bring in soothing tones and elements to ensure the participants are energetically aligned before they reawaken.”

Just as we welcome each sound and sensation with acceptance during a soundbath, we can do the same in everyday life. To simulate a small wellness practice, Caitlin recommends trying to identify as many sounds as possible in your location of choice, then choosing one specific sound to focus on.

“Let your mind be fully engaged in just the one sound and allow all the others to fade away,” she says. “Spend one to three minutes on the one sound, and then slowly allow all the other sounds to return. You can continue the practice indefinitely, changing the point of focus every one to three minutes, and return to natural awareness when ready.”

Even during soundbaths at Blackberry Mountain, which are intentionally held in the calming atmosphere of the Embodiment Lab, it’s impossible to exercise complete control over the auditory experience. There are always outside sounds at play. What’s important is how you choose to react when an experience doesn’t go exactly as expected.

“Rather than allowing yourself to become frustrated, angry, sad or disheartened when things don’t go to plan, what if you instead allowed yourself to be still and observe how the unexpected may be teaching you, helping you grow or otherwise benefitting you in some way?” Caitlin poses.

The same philosophy holds true no matter where you are, no matter what sound experience you’re navigating.

“For example: You go to the library to read quietly and there is a screaming baby. Do you get frustrated and angry because you came to this quiet place and now there is a loud baby, or do you notice the baby, then return to your reading and allow it to be present without disturbing your peace?” Caitlin asks. “Another everyday example: You sit for meditation at home. As soon as you get on your cushion and close your eyes, you can hear a dog barking, the mailman outside and your partner slamming cabinet doors as they search for something. Do you say, ‘I’ll never be able to meditate with all this noise?’ or do you sit anyway, connect with your breath and find your still point amidst the chaos?”

The true nature of soundbathing lies in accepting the presence of all sounds without letting them chip away at a meditative state. By welcoming unexpected noises instead of rejecting them, we can learn to better center ourselves in all areas of life.

“It’s easy to find peace and stillness in a controlled environment, which is why it’s a great place to start,” Caitlin says, “but the true work lies in finding that still point out in the real world, where the sights and sounds and scents all vie for your attention. Can you allow them all to be present without allowing them to disturb your peace?”