If you have just a few minutes each day, you can reduce your stress and energize yourself with these simple sound therapy exercises.
I’ve broken them down into easy-to-follow steps, so even beginners can benefit from them.
If you don’t have a white noise machine, there are plenty of websites where you can find these sounds free of charge.
For full immersion, I suggest using a pair of headphones.
Day 1: Energize
The first exercise is intended for in the morning. For this exercise, I recommend listening to the sound of rushing water, such as a stream or waterfall.
Start by kneeling on the floor. Close your eyes and focus on your breathing. Press the tip of your tongue against the roof of your mouth and inhale slowly for five seconds. Hold your breath and begin counting to five. When you’re done, exhale through pursed lips.
Each breathing cycle should take about 15 seconds. Continue these breathing cycles until you feel your calmest. Feel yourself becoming energized with each breath you take. You’ll need that energy for the week ahead.
Day 2: Strengthen
The second exercise is for the middle of the day. You made it through yesterday, but now you’re starting to feel sluggish. It’s time to strengthen you for the rest of the week! For this exercise, I suggest listening to the sound of ocean waves.
Kneel on the floor and clench your fists. Press your clenched fists against the floor and tense the muscles in your arm. Close your eyes and imagine you’re a mighty boulder. The ocean waves are all the worries and troubles that have been crashing against your body.
Repeat this mantra to yourself as you sit in this position: “I am the boulder. No matter how hard you hit me, I shall not fall over.” Once you’ve gathered your strength, you’re ready to rock and roll.
Day 3: Renew
This third exercise should be done in the morning. You’ll be using the same breathing technique discussed in the first exercise, so make sure you’re ready for it. For this exercise, listen to the sound of gusting winds.
Stand up straight with your feet together. Close your eyes and focus on your breathing. Once you have your breathing under control, slowly lift your arms above your head. Imagine you’re a piece of cloth being pushed by the wind and allow your body to sway with it. Be careful not to lose your balance.
Remember, life will try to carry you in any number of directions, but if your feet are planted firmly on the ground, you’re the only one who can move you. Take the renewed feeling of control with you as you continue on your week.
Day 4: Expel
The fourth exercise is intended for the evening and this one is a fun one. It’s time to vent some of that frustration you’ve built up over the week. For this exercise, I recommend listening to the sound of thunderstorms, since they’re quite fitting for what you’re about to do.
Take a pillow from your bedroom and kneel on the floor with the pillow in hand. Imagine that all of your pent up frustration and anger has taken the form of a mighty storm. When you recall something that upset you, pretend it’s a lightning bolt striking your pillow and squeeze as hard as you can.
Don’t let your anger brood inside of you anymore. Now is the time to let it out. Squeeze the pillow, give it a punch or two if you’re really upset, and push those feelings out of your body. Calm the storm inside of you so that tomorrow everything will be sunny again.
Day 5: Revitalize
This final exercise is intended for the evening as well, and it’s the last one for the week. You’ve worked hard, now it’s time to put yourself in the mood to enjoy your well-earned rest. For this exercise, I recommend listening to… nothing at all! You need silence during this step.
Kneel on the floor and begin with the breathing technique used in exercise number one. Focus on breathing until you feel calm and relaxed. Think back to the events of the previous week. What did you do this week that stood out? Did you receive any praise from others for it? Do you feel a sense of accomplishment from the things you’ve done?
All that anger from yesterday is gone. The troubles of next week are far off. Put yourself in a calm state of mind, so that when you get up, there’s nothing preventing you from enjoying your well-deserved time off.