The practise of meditation is one of the best ways to help relax your mind and draw your focus to the present moment. There are many benefits that practising meditation regularly has brought people. So it has become more popular with many different variations including light and sound meditation.
Practising light and sound meditation has many benefits. Light meditation is very effective in helping to cleanse your body of negativity. Sound meditation helps to clear any energetic blockages. This combination will help you attain the feeling of enlightenment and inner peace in your practice.
If you are curious to learn more about how light and sound meditation can benefit you and how you can implement both in your meditation practice, keep reading below.
What Is Meditation?
Meditation is a process of quieting the mind that is done while sitting or lying down to redirect your thoughts positively. You can meditate in silence or with soft sounds in the background.
During meditation, you are encouraged to focus on your breathing. You let any thoughts enter your mind, pass you by as if you were witnessing a train driving by you in the distance. In some cases, you may also be encouraged to focus on your happy place or things in your life that bring you joy or that you love. Making it a practice that is unique to every individual where you can choose to use for:
While many people may think that meditation is something people use to ignore negative thoughts or feelings. It is also a way to help you witness them in a calm and non-judgemental environment—all in all, leading to many positive outcomes for your mental health.
How Do You Practice Meditation?
To meditate may seem simple, and in fact, it is simple in its physical form. All you have to do is get in a comfortable position typically while seated. With your legs crossed, your palms laying on your legs open to the sky and your eyes closed.
However, the mental aspect of meditation, which is having to be alone in your mind, can be quite difficult for many at first as they feel bored. It could also be because it is causing them to focus on a lot of thoughts that may arise. In many cases, these can be negative.
Nonetheless, the practice of meditation is done over time and is a skill that needs to be learned to reap the benefits. Just as you have to work out multiple times a week to see a difference, the same goes for meditation. Consistency is key, and you will never notice a difference in your mental or physical health from meditation if you do not do it regularly.
There is no right or wrong length of time to meditate. To begin, take 5-10 minutes a day to sit in quiet and relax. That is all that is needed to begin feeling the amazing benefits of the practice.
The Benefits of Meditation
Every single person in the world who commits to meditation as a regular practice will see benefits. Not just because people have said so, but because of the many health benefits that have been thoroughly researched that prove them.
Here are some of the many benefits that practising meditation regularly can do for you:
It helps to reduce stress
A study proved that meditation could help with stress reduction in people with anxiety and depression. It also can reduce the inflammatory response the body typically produces as a response to stress, as shown in this research study.
It helps you control and manage anxiety
Meditation has been shown to decrease anxiety by improving people's ways of dealing with stress and negative thinking.
It improves how you feel, resulting in a more positive outlook on life
In a study, people who were shown negative images that meditated beforehand had fewer negative thoughts than those who did not. Showing that meditation can help reduce negative thought patterns, in a way helping to prevent depression as well.
It gives you improved self-awareness
As you meditate, you are forced to sit with yourself and look inward. Through this, you develop a deeper understanding of yourself, helping you better cope with challenges.
It improves your attention span
Just as practising anything else, through meditation and sitting still for lengthened periods of time, you can strengthen and improve your attention. In one study, those who meditated regularly had improved attention spans and performed better than those who did not.
It could help reduce memory loss as you age
Since meditation can help improve your attention span, it can also help your mind from ageing. In a review, older volunteers had increased attention, memory, and mental quickness due to meditation.
It helps you to become a kinder person
Through meditation, you are encouraged to be more loving to yourself, and as a result, you will also begin to share this kindness with others. This was found as a result of doing a type of meditation called Metta meditation.
It could help you quit addictions you have
As you improve your attention, you are also helping improve your self-control through meditation. As a result, this can help you manage your impulses and understand why you are addicted to something.
It helps improve the quality of your sleep
As you become more skilled in controlling your thoughts during meditation, you can also help yourself as you fall asleep to control your thoughts and clear your mind. Through meditation, you can help relax your body and release any tension, getting you ready to go to sleep.
It helps to ease or control pain
Since pain is directly connected to your state of mind, meditation can actually help you control pain. In one study, meditation helped participants by decreasing symptoms of chronic pain.
It can help to reduce blood pressure
Through meditation, you are encouraging the body to relax and, as a result, can help lower your blood pressure both during practice and over time.
As you can see, meditation can help you with many different aspects of your life, and the best part is that you can meditate anywhere. You can even do it with your eyes open while you are in nature. If you are interested in meditation, you could also explore light and sound meditation as it comes with many other benefits.
What Is Light and Sound Meditation?
The practice of light meditation is done through imagining a colour of light; in most cases, a white light fully encompassing your mind and body. In your meditation, you visualise this light travelling through you. It clears out any negativity or darkness and leaves positivity and light.
The practice of sound meditation has ancient roots where the sound has been used for healing as long as 40,000 years ago. Sound meditation is essentially a form of meditation that focuses on awareness using specific sounds that you listen to and feel through physical vibrations and frequencies. Typically, the sound is produced through singing bowls or quartz bells by the leader of the meditation.
How Does Light and Sound Meditation Work?
This type of meditation happens by adding light or sound to your practice. This can happen by imagining a light of whichever colour surrounding you or having a sound playing while you meditate. As a result, it can add many benefits to your meditation.
If you find yourself doubting how this could work, you are not alone. It seems like quite a stretch as to how sounds can, in turn, benefit our mental health or our physical bodies.
Strong Link to Science
On the scientific side of things, Albert Einstein stated that all things in the universe produce an electromagnetic field with a vibrational frequency. This includes you as a person and trees, and even the chair you are sitting on. This is because of the fact that matter and energy are interchangeable. It suggests that all matter has an energetic vibration and frequency. This matter can be influenced by other frequencies, such as those produced by light and sound.
If this is still hard for you to understand, try thinking about when you hear a song or birds chirping and how it boosts your mood or calms you down. On the light side of things, think of how sunny days make you feel happier or how rooms with a pink or orange hue automatically calm you down.
Quite possibly, the best way to understand the benefits we have listed below for light and sound meditation is to experience it for yourself.
The Benefits of Sound Meditation
While meditation on its own has plenty of benefits. Adding sound to your meditation practice is an amazing way to emphasise those benefits.
Here is a list of the many benefits that sound meditation can have:
The Benefits of Light Meditation
Choosing to use light meditation is a great way to help with many things in your life. The many benefits include:
How to Do a Light or Sound Meditation
If you want to experience it yourself, you are welcome to do one focused solely on light or sound or opt to do a light and sound meditation. Either way, both are going to improve your practice immensely.
If you want to do a light meditation, you do not need anything other than an open and focused mind. If you want, it helps to follow a guided meditation like the one in the video below:
The most common type of light meditation is white light meditation, as it is seen as a protective and cleansing colour. You can never go wrong if you choose white light. However, you are welcome to envision whatever colour you feel you could benefit from most. Here are each colour and what they represent; keep in mind they are strongly connected to our chakras.
Representing the root chakra, red represents stability helping with any frustration or anger. This colour helps to stimulate your mind and increase circulation
Representing the sacral chakra. Orange has to do with your relationships, physical intimacy, sensuality, creativity, and emotional self-expression.
Representing the solar plexus chakra, Yellow has to do with happiness, your thoughts, and optimism. This colour can help improve your alertness and vitality.
Representing the heart chakra, green has to do with peace, love, and nurturing. In some cases, people use green when envisioning money matters.
Blue represents your throat chakra and is connected to your self-expression and confidence.
Indigo Represents your third eye chakra and can help increase your intuition and inner peace.
Violet represents the crown chakra that has to do with your alignment with the universal consciousness.
Note: You may also hear of choosing a colour other than white light, referred to as colour meditation.
Practice Light Meditation
To do a light meditation, you can follow the steps below but, keep in mind there is more than one way to do this.
Start by sitting or lying in a comfortable position. Make sure before you begin, there will be no outside distractions.
You can choose to place your hands palm-up on your thighs and have your thumb and middle finger touching. Or choose to place your hands on your solar plexus and sacral chakra.
Close your eyes, and begin to focus solely on your breath, relaxing more and more with each breath. For optimal relaxation, breathe slowly in through your nose and slowly out through your mouth.
As you exhale, feel any worries and negativity leaving your body. If negative thoughts or any thoughts arise, acknowledge them and let them go. Always return your focus to your breath.
After a few minutes, begin to picture a white light, filled with positive and good things. You can imagine it coming from the ground, up through you and out through your head, shining through your heart, or channelled by your hands. Whichever you choose, allow the light to fill your mind and your body.
As you imagine the white light travelling through each part of you, let it cleanse out all bad things, including worry and doubt. Visualise what you want this light to be doing.
Welcome this light to stay within you, eliminating any darkness. You may feel emotional at this point; that is normal.
As the mediation comes to an end, offer thanks for the practice and open your eyes when you are ready.
Sound meditation is done by listening to specific sounds that will help create peace and harmony in your mind and body. The most common things that are used include:
- Tuning forks
- Singing bowls
- Solfeggio frequencies
One of the most common and easiest for you to access while at home is Solfeggio frequencies. These are a form of music that utilises different sounds to stimulate the brain. While it may just seem like music, it is instead helping change your brain waves, helping you in many ways. The most common frequencies are:
If you are interested in listening to them, here is a video of 528 Hz music:
By combining sound meditation with light meditation, you can develop a deeper connection with your mind and body. This allows you to heal aspects of your physical or mental health faster and reach enlightenment and find inner peace.
Light and sound meditations are a style of meditation used to emphasise the benefits of meditation. It allows you to focus your meditation on a specific aspect of healing, whether it be physical or mental.
Where light meditation can help cleanse you, sound meditation can help influence your body and mind to make changes in your life. Both are benefiting you in immense ways that will improve your overall well-being if practised regularly.