While sound baths have been around for thousands of years, they’ve enjoyed a recent surge in popularity. Despite the name, a sound bath does not entail the use of water. Instead, the client lies prone on a yoga mat as the teacher creates sounds that “wash” over them. It’s up for debate whether this ancient practice started in India, Egypt, or Greece, but one thing is for sure: Sound baths can be an effective form of meditation.

To learn more, we spoke with Susan Selckman, owner of Updog Studios, a yoga studio in Towson that hosts several sound baths a year.

So what is a sound bath?
A sound bath is an immersive sound experience linked to rest and healing energies. Different instruments are played, from gongs to singing bowls to rain sticks to drums. Sound baths have become popular as a way for people to have another method to restore energetically. The idea is to reach a deeper level of relaxation and reset with sound frequencies at various decibels.

What are the benefits of a sound bath?
People are looking for a different way to find some peace and rest—this is just another way to bring them there. It helps with sleep, both the level and depth of sleep for days after—I consistently hear that. People are seeking some form of release. They might not be ready to take a yoga class; even if it’s gentle, there are instructions to follow. With a sound bath, where you just lie there, the work—and it can be work—is to surrender.

Why have sound baths become a recent trend in the wellness community?
People are so tattered that they are looking to create ease in their life. Ever since the pandemic, a lot of people would love to go into some type of therapy, but they’re told, “There’s a three-month wait, and you’ll need to self-pay”—tell that to someone who is already not in the best mental place. A sound bath is not a replacement for therapy, but people are just looking to see if something like this can help.

When deciding where to go, what should we keep in mind?
Trusting where you go is important. The person who is playing the instruments must understand how to keep the instruments under control—it can get away from you and get loud. If that happens, it can completely disrupt the experience. It’s also important to be receptive. If you go into this thinking, “It’s hokey,” you’re not going to have the best experience.

Can’t we just do this at home?
There are some amazing meditation apps out there, like Calm and Headspace, but it’s hard to get out of our own way. People will say, “I can do that at home,” and I’ll say, “Awesome, do you?” The answer is usually no.

WHAT YOU NEED

Yoga Mat: A well-cushioned mat provides a soft place to land.

Bolster: Props keep you comfortable and help absorb the sound.

Hydrate: Drink a cup or so of water prior to your sound bath—you don’t want to interrupt the experience once it starts.

In our fast-paced, hyper-connected, hustle-obsessed lives, peace of mind is a rare gift. Slow down, people always say. But how? A new wellness studio in Baltimore dedicated to meditation and mindfulness hopes to answer that question. We talked to The Sedona House owner Amanda Jones and asked her: What can meditation do for us?

What is your definition of meditation?
Mediation is not a mind free and clear from negative thoughts or stress. It is not total peace and enlightenment. As long as you are a human with a human mind, you will have thoughts, some more intrusive than others. The practice of meditation is getting nose to nose with reality and expanding our capacity to navigate whatever state of mind or circumstance you find yourself in.

How does one prepare for a meditation class?
There is no preparation needed. You can show up in a bad mood, in your work clothes, or with baby spit-up on your shirt. The practice takes you as you are.

What can we expect?
At The Sedona House, we start our hour-long classes with a conversation connecting the practice to daily life. Then we move into breathing or gentle movement to calm the nervous system to prepare our bodies for stillness. Then we sit. We have cushions, blankets, and everything you need to feel comfortable.

How is practicing in a group setting different from practicing alone at home?
The feedback that we receive from our newcomers in the studio is that meditating in a group setting is so much easier. Even with your eyes closed, you can feel the support and commitment from everyone in the room.

What other tools can support a mindfulness practice?
Breath is one of the most underutilized tools in supporting our well-being and we all have access to it. Pausing to take three deep breaths in the middle of our day can help us to re-center, separate from autopilot mode, and decide what we might like our next moment to be like. Gratitude is actually a really potent well-being tool. Gratitude is simply a redirection of our thinking to something that we are choosing at that moment versus a rollercoaster of worry.

What are the results?
Some tangible takeaways are breath practices to regulate your nervous system or a new mantra to support you when negative thinking creeps in. You might notice having more compassion in a challenging conversation with a loved one. You might grip the steering wheel a little more gently, even when you are running late. If your heart rate does elevate, you will be equipped with tools to navigate those nervous system responses on the spot. Even if nothing physically changes, you might start to experience your life through a new lens.

WHAT YOU NEED

YOURSELF: All you need is yourself and a quiet space.

BREATH: Deep breaths can slow down and regulate your nervous system which helps re-center the mind.

TIME: Classes are typically an hour long at a meditation studio.

Many of us have tried a plethora of remedies to reduce stress and stay calm—from exercise to essential oils and everything in between. If you’re open to trying something new—meditation might be the right choice. We learned all about meditation from Baltimore Yoga Village’s Anjali Sunita. Here are her tips:

Where to Start:

“When you sit down to meditate and realize a thousand other things that are running through your mind at the same time, you can feel your emotions more,” Sunita says. “That’s where people really struggle.” Many people equate this emotional overload to believing that they aren’t good at meditation. The good news? You’re not alone—and there are things you can do to settle your mind.

Sunita suggests doing something that matches your energy level before beginning a seated practice. For example, taking a walk or doing yoga can help release energy to feel calm when meditating. She also assures that you only need a few minutes for meditating, as long as you can become aware and relaxed at the same time.

What You Need:

There is one thing that Sunita advises not to sacrifice: comfort. Beyond a cushion or pillow, objects will vary based on the type of meditation that you like.

“Just as different people learn different ways, different people find different techniques more appealing,” she adds. Open-eyed meditation practices may require an object to focus on—like a candle. Some people find that reading a book also helps to focus their minds. Others are more drawn toward sounds, and might benefit from repeating a particular mantra or listening to a guide. “Everything is an opportunity to pay deep attention,” Sunita says. “When you pay deeper attention to things, it becomes a meditation.”

When You Should Meditate:

Sunita recommends that meditation be included in your daily routine, but it can also be done randomly. She notes that, while the morning is most common, meditating in a moment of stress is also a beneficial use of the practice. “Make it your friend at a regular time if you can,” she says. “Or make it your friend at random times a day, so it will stay simple and become a daily comfort, support, and practice.”

Don’t have the time or budget for regular spa treatments? Lots of wellness experts agree that a simple meditation practice can do the trick. But what if you’re not sure how to begin or where to go? Enter Kala, the mobile meditation studio created this June by mother-daughter duo Tina and Maria Stratakis. With Tina’s work in massage and as an energy therapist and Maria’s background as a mental health counselor, they knew they had the perfect combination of know-how to make their studio-on-wheels thrive. So how does it all work?

For now, you can request private group appointments through their website or check their social media for community wellness events where they’ll be stationed. And keep a lookout online, as they’ll soon start parking the bus in Baltimore neighborhoods for walk-in sessions. From there, it’s all pretty simple.

Step into the bus—renovated with soft lights and soundproof walls—and take a seat
in one of eight individual pods. Close the curtain, grab a headset, and choose one of the 11 meditations, each recorded with specialized sound therapy music and voices from one of four local wellness practitioners. Then, close your eyes and rest. The results? In just 15 minutes
of meditation, they say you’ll experience deep relaxation and a sense of renewal. “There’s so much research on meditation in the past several years; it’s fascinating to see all of the benefits linked to a regular meditation practice,” says Maria. “A small amount of time to take a break can change your entire day.”

As mindfulness gains traction in the wellness community, more organizations and companies are taking notice. Some insurance companies have even begun promoting wellness programs that include practices such as meditation. Kala’s mobile studio allows local businesses to explore these benefits. In its first year of business, Kala will have brought meditation to teachers and staff from 12 different schools, visited Baltimore police departments, and attended several community events, such as the FIT+ Festival in Harbor East.

The quick interest in Kala was unexpected, Tina and Maria say, but very welcome. “There’s another side to Baltimore that people really need to know about—a supportive community doing well here,” Tina says. Kala wants to prop up that community. “After meditation, you remember how your body and mind work, and you see that everyone else is just human,” Maria adds. “We hope it will encourage people to try other wellness resources in Baltimore.”

Summer is all about soaking up the sun, spending time with friends, and (hopefully) relaxing. According to Tiffany Houchins, an Acupuncturist at Woodberry Wellness, this season is known for joy, laughter, connection, and communication. With her expertise, we’ve pieced together a guide on how to instill these elements into our daily routines.

Joy & Laughter

“It’s the season of joy,” Houchins says, “and it’s associated with the heart, the small intestine, and our pericardium—all of those things really love joy.”

• Before getting out of bed, try a laughing meditation to set yourself in a good mood: Think of memories and things that bring you joy and laughter.
• Get ready for the morning singing and dancing to your favorite songs.
• Give yourself extra time to be a little spontaneous with your routine.

Food & Drink

• Drinking hot tea in the warm weather actually cools you down. An excellent herbal tea for heart health and mood-boosting benefits is Hawthorne.
• Bitter foods invigorate the body—chicory root, dandelion, and mustard greens are fresh and satisfying summer foods.

Connection & Communication

“Because summer is associated with the heart, it’s also about connection: connection with our authentic self and connection with other people,” she says.

• Counter morning stress by practicing fire breathing. Clear out the tension by breathing in deeply and exhaling loudly through your mouth.
• Try dry brushing your arms with a loofa to stimulate the meridians in your arms that are associated with the heart.
• Rose quartz is known as the crystal for the heart. Wearing it on your wrist or around your neck can stimulate peaceful and loving energy right into the heart channels.

Self-Love & Affirmation

• Bring a little intimacy into your day by practicing self-love affirmations in the mirror or sending a love note to someone you care about.
• Take a walk outside to breathe in the fresh air and take some “me time.”

Imagine waking up to an hour of yoga, meditation, and self-reflection in one of the most beautiful places in the world. Sound too good to be true? Well, it’s not. Hampden resident Dani Yarusso started Arrow Retreats with the goal of empowering women through wellness, travel, and leadership development. And with several retreats now under her belt, she has done just that.

At the start of every trip, each participant is given a journal titled “Aim” that will serve as a place for them to write intentions and goals throughout their time abroad. “I want women to see this as an investment in themselves and in their personal growth,” says Yarusso, who has been teaching yoga for six years and founded Arrow in 2015. “At the end of the trip I want clients to walk away feeling reconnected to themselves, and I feel like this is really achievable with travel.”

While a portion of each day will deal with meaningful discussion, the majority will be spent having cultural experiences and participating in outdoor activities. Past retreat outings have included basket weaving with artisans in Peru, climbing Table Mountain in South Africa, and visiting rice paddy fields in Bali.

Each day promises a new adventure, and Arrow Retreats allows you to go at your own speed and take time for yourself. “I want women to realize that, no matter where they are in the world, they are the source of their own strength, happiness, and experience,” explains Yarusso. “And at the same time that they are fostering a deeper connection with themselves, they are meeting people, gaining confidence in their ability to try new things, and getting out of their comfort zone.”