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.

Feeling stressed all the time? Like there’s never enough time in the day? Well, you’re not alone. The cure, believe it or not, might just be more rest. We talked to yoga teacher and facilitator Dee Satterfield of Baltimore’s Blissful Body Yoga about the importance of stillness and rest.

Why is slowing down and grounding important?
We live in the Western world, where slowing down or pausing has a negative connotation to it. It’s “you’re lazy, you’re unproductive, you’re unmotivated.” In reality, rest is as equally important as movement. When we rest, our body gets that time to make those connections of what has happened, how it connects within the body, where to store it in the body, negative or positive.

How often should people mindfully rest?
Because we have hectic schedules, it’s hard for me to say to do it three times a week. I would say do daily moments of mindfulness. So, for example, [if] you jump in the shower and the first thing you say is, “God, this water feels good on my skin,” that’s a moment of mindfulness. You’re not thinking of anything else but the feel of that water on your skin. And then build on those little moments of presence, five, 10 minutes a day.

What tools can we incorporate into daily life?
I suggest starting with a mantra: “I am beautiful,” “I am present,” or “I am loved.” Saying that to yourself as you breathe and relax your body. I do object meditation, where you find an object, sit down, stare at the object, close your eyes, using that object as your anchor of grounding, letting you know you are here, holding this object, breathing, relaxing your jaw, your shoulders, and telling your body it’s okay.

Are there physical practices that help facilitate rest?
Restorative yoga helps restore connections in the body using props like a blanket or bolster—something that will hold your body while you get deeper into the pose.

When do we know it’s time for a break?
Your body will tell you before your mind: Your jaw starts to clench, your shoulders start to go up to your ear, and you hold your breath.

What is the benefit of these practices?
There is no goal, which sounds cryptic. But when you put goals on it, you put expectations on yourself and the goal is to not have expectations. It’s recognizing what’s happening in certain situations versus acting on them as you used to—you know it’s working when someone cuts you off [in traffic], and [instead of getting mad], you’re like, wait a minute, why am I in a rush? I’m going to get to where I need to go, it’s okay.

WHAT YOU NEED

AFFIRMATION: Practice daily affirmation mantras to calm the nervous system.

PRACTICE: Be compassionate with yourself when stressed.

SUPPORT: Pillows and blankets can help support the body in restorative stretches.