4 SOUNDBATHS WITH REFLECTION - SERIES
Welcome
The 4 soundbath sessions will be released one at a time and will remain available until 30 September 2026.
Each session will use a different combination of instruments, sounds and frequencies, so each one may feel different. The sound is designed to encourage a more inward, dream-like state of awareness.
PLEASE NOTE:
This is a sound-based reflective practice intended to support personal reflection and wellbeing,
and is not a substitute for psychotherapy, counselling or other professional mental health support.
SESSION 1
Step 1 - PREPARE
For the smoothest experience of this step, you may prefer to use a computer or tablet
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Before you begin
For this session 1, set aside around 1 hour when you are unlikely to be disturbed.
Find a quiet room, where you can comfortably lie down, and have an eye mask nearby if you would like it.
You will need headphones or high quality earphones for your soundbath.
Put your phone on silent and make sure notifications are switched off.
Mood Check-in
Before you begin the sessions of soundbath, take a moment to notice how you have been feeling over the last 7 days and complete this short mood check-in. It offers a simple snapshot of how you are arriving today, which you can return to, to notice whether anything has shifted after the 4 soundbaths sessions
Bring something to reflect on
Take a moment to consider a theme, question or area of your life that you would like to bring to the session. It might be a feeling, or something you would like to understand, invite, change or simply give some attention to.
Read the 7Rs Reflective Framework
You can download this 7Rs PDF . This 1 page framework that the British Academy of Sound Therapy uses to offer a simple tool for noticing and reflecting on your experience after the soundbath.
You do not need to remember the 7Rs while you are listening, and you are not expected to experience all of them. It is simply a useful tool for you to recognise your feelings and notice whatever arises during the listening.
Step 2 - LISTEN
For this step use whichever device allows you to be comfortable and undisturbed.
Settle in
-
Make yourself comfortable, lying down.
-
As your body relaxes with sound and becomes still, your body temperature may go down, even in summer if you have a bit of air-conditioning on.
Keep a blanket nearby so you can stay warm and comfortable throughout the soundbath. -
For your listening experience, use over-ear headphones.
This can help create a more immersive sound space and reduce distractions from the outside world, helping you feel more immersed in the sound and less distracted by the outside world. Alternatively use high-quality earphones. -
Set the volume at a comfortable level before you begin, not too high, not too low.
-
Once you press play, there is nothing you need to achieve or work out. Simply allow yourself to listen, flow with the sound and notice whatever arises. Relax deeply, but try not to fall asleep. The aim is to stay in that space between waking and sleep, where imagery, emotions, memories and unexpected thoughts can begin to surface.
-
Take a few deep, slow and long breaths as you start the listening.
Listen to session 1
The audio includes 30 min soundbath:
-
10 minutes of Himalayan singing bowls to help you settle and begin to relax.
-
15 minutes of Crystal bowls to support a deeper state of relaxation and inward awareness.
-
5 minutes of Therapeutic percussion to guide you out of the relaxed state and back to a full physical and mental waking awareness.
​
When the audio ends, please take a couple of minutes of silence and keep your eyes closed.
(if you are listening on your mobile, click "listen in browser" on the SoundCloud player)
After the soundbath
Please read this 1 page Aftercare Guide below for some simple suggestions
to support you after the session.
If you feel the need to talk to me about your experience or if you have any questions, please get in contact.
Step 3 - REFLECT
For this step, you may prefer to use a computer or tablet
Reflect on your experience
Now it’s time to return to the theme, question or area of your life that you brought to the session.
This step is best done soon after listening, while the experience is still fresh. Feelings and impressions can fade quickly, so it can be helpful to capture anything that emerged before it slips away.
​
For this step you may wish to look again at the 1 page PDF 7Rs Reflective Framework
and consider whether any of the qualities described there resonate with your experience.
Use this form below as a personal journal of your experience, noting anything you noticed, felt or recognised. A copy of your responses will be automatically emailed to you, so you can keep it as a record and return to it whenever you wish to reflect further.
Step 4 - FEEDBACK
For the smoothest experience of this step, you may prefer to use a computer or tablet
Share your thoughts
As part of my case studies for my Professional Diploma in Sound Therapy, I am required to submit participants' feedback. I would be very grateful if you could complete this short form about your experience with session 1.​
SESSION 2
Step 1 - PREPARE
For this step use whichever device allows you to be comfortable and undisturbed.
Before you begin
For this session 2:
-
Set aside around 1.30 hour when you are unlikely to be disturbed.
-
Find a quiet room where you can comfortably lie down, and have an eye mask nearby if you would like it.
-
You will need over-ear headphone or high quality earphones
-
Put your phone on silent and make sure notifications are switched off
-
If there are people in your same space, tell them not to interrupt you
​
Refresh your reading of this 1 page 7Rs Framework you read in Session 1 if you need to as this will help you decode your feelings at the end of the listening.
Bring something to reflect on
Before you begin, consider a theme, question or area of your life that you would like to bring into the experience.​ It could be something such as:
-
feeling stuck in your life or creatively
-
feeling trapped in a situation
-
a decision you have been unable to make
-
something you would like to let go of
-
sleeping problems
-
feeling overwhelmed
-
not being able to relax
-
finding hard to focus or concentrate
-
etc...
Once you have chosen something, imagine "this thing" visually.
-
What shape would it have?
-
Does it have a colour?
-
A texture?
-
Is it heavy or light, solid or fluid, smooth or rough?
-
How large is it?
-
Is it far away from you, close to you, surrounding you, or attached to your body somewhere?
-
Does it have a smell?
​
You do not need to keep thinking about this during the soundbath.
Once you have formed this initial image, let it go and allow yourself to listen.
At the end of the session, you will return to the same theme and notice whether anything about it (shape, colour, texture, size) feels different.
Step 2 - LISTEN
For this step use whichever device allows you to be comfortable and undisturbed.
Settle in
-
Make yourself comfortable, lying down.
-
As your body relaxes with sound and becomes still, your body temperature may go down, even in summer if you have a bit of air-conditioning on.
Keep a blanket nearby so you can stay warm and comfortable throughout the soundbath. -
For your listening experience, use over-ear headphones.
This can help create a more immersive sound space and reduce distractions from the outside world, helping you feel more immersed in the sound and less distracted by the outside world. Alternatively use high-quality earphones. -
Set the volume at a comfortable level before you begin, not too high, not too low.
-
Once you press play, there is nothing you need to achieve or work out. Simply allow yourself to listen, flow with the sound and notice whatever arises.
Relax deeply, but try not to fall asleep.
The aim is to stay in that space between waking and sleep, where imagery, emotions, memories and unexpected thoughts can begin to surface. -
BREATHING!!! IT'S IMPORTANT FOR SLOWING DOWN YOUR HEARTHBEATH and CALM YOUR NERVOUS SYSTEM.
Take a few deep, slow and long breaths before and as you start listening.
Listen to session 1
The audio includes 46 min soundbath:
-
10 minutes of Himalayan singing bowls
-
16 minutes of Gong
-
10 minutes of Crystal Bowls
-
10 minutes of Therapeutic percussion to guide you out of the relaxed state and back to a full physical and mental waking awareness.
​
When the audio ends,
please take a couple of minutes of silence and keep your eyes closed.
(if you are listening on your mobile, click "listen in browser" on the SoundCloud player)
After the soundbath
Refer again to this 1 page Aftercare Guide for simple and important suggestions
to support you after the session.
If you feel the need to talk to me about your experience or if you have any questions, please get in contact.
Step 3 - REFLECT
For this step, you may prefer to use a computer or tablet
Reflect & share your experience
Now it’s time to return to the theme, the "thing" you visualised before the listining.
​​
This step is best done soon after listening, while the experience is still fresh. Feelings and impressions can fade quickly, so it can be helpful to capture anything that emerged before it slips away.
​
For this step you may wish to look again at the one page PDF 7Rs Reflective Framework
and consider whether any of the qualities described there help you make sense of with your experience.
Use this form below as a personal journal of your experience, noting anything you noticed, felt or recognised. A copy of your responses will be automatically emailed to you, so you can keep it as a record and return to it whenever you wish to reflect further.
​
At the same time, your reflection will be really important for my case studies.
SESSION 3
Step 1 - PREPARE
For this step use whichever device allows you to be comfortable and undisturbed.
Before you begin
For this session 3:
-
Set aside 1 hour when you are unlikely to be disturbed.
-
Find a quiet room where you can comfortably lie down
-
Create a ritual. Lit some candles and some incense if you like or have an eye mask nearby to allow a deeper inner journey.
-
You will need over-ear headphone or high quality earphones
-
Put your phone on silent and make sure notifications are switched off
-
If there are people in your same space, tell them not to interrupt you
​
Refresh your reading of this 1 page 7Rs Framework you read in Session 1 if you need to as this will help you decode your feelings at the end of the listening.
Bring something to reflect on
Before you begin, consider a theme, question or area of your life that you would like to bring into the experience.​ It could be the same one you brought up during session 2 or it could be something different.
-
feeling stuck in your life or creatively
-
feeling trapped in a situation
-
a decision you have been unable to make
-
something you would like to let go of
-
sleeping problems
-
feeling overwhelmed
-
not being able to relax in general
-
finding hard to focus or concentrate
-
etc...
Once you have chosen something, take a few minutes with your eyes closed and imagine "this thing" visually.
-
What shape would it have?
-
Does it have a colour?
-
A texture?
-
Is it heavy or light, solid or fluid, smooth or rough?
-
How large is it?
-
Is it far away from you, close to you, surrounding you, or attached to your body somewhere?
-
Does it have a smell?
​
You do not need to keep thinking about this during the soundbath.
Once you have formed this initial image, let it go and allow yourself to listen.
At the end of the session, you will return to the same theme and notice whether anything about it (shape, colour, texture, size) feels different.
Step 2 - LISTEN
For this step use whichever device allows you to be comfortable and undisturbed.
Settle in
You are now familiar with this step.
As you did for session 1 and 2, make yourself comfortable, lying down.
-
As your body relaxes with sound and becomes still, your body temperature may go down, even in summer if you have a bit of air-conditioning on.
Keep a blanket nearby so you can stay warm and comfortable throughout the soundbath. -
For your listening experience, use over-ear headphones.
This can help create a more immersive sound space and reduce distractions from the outside world, helping you feel more immersed in the sound and less distracted by the outside world. Alternatively use high-quality earphones. -
Set the volume at a comfortable level before you begin, not too high, not too low.
-
Once you press play, there is nothing you need to achieve or work out. Simply allow yourself to listen, flow with the sound and notice whatever arises.
Relax deeply, but try not to fall asleep.
The aim is to stay in that space between waking and sleep, where imagery, emotions, memories and unexpected thoughts can begin to surface. -
BREATHING!!! IT'S IMPORTANT FOR SLOWING DOWN YOUR HEARTHBEATH and CALM YOUR NERVOUS SYSTEM.
Take a few deep, slow and long breaths before and as you start listening.
Listen to session 1
The audio includes 46 min soundbath:
-
5 minutes of Himalayan singing bowls
-
16 minutes of Gong
-
9 minutes Therapeutic percussion to guide you out of the relaxed state and back to a full physical and mental waking awareness.
​
When the audio ends,
please take a couple of minutes of silence and keep your eyes closed.
(if you are listening on your mobile, click "listen in browser" on the SoundCloud player)
After the soundbath
Refer again to this 1 page Aftercare Guide for simple and important suggestions
to support you after the session.
If you feel the need to talk to me about your experience or if you have any questions, please get in contact.
Step 3 - REFLECT
For this step, you may prefer to use a computer or tablet
Reflect & share your experience
Now it’s time to return to the theme, the "thing" you visualised before the listining.
​​
This step is best done soon after listening.
With the 7Rs Reflective Framework in mind, consider whether any of the Rs help you make sense of with your experience.
Take notes in your personal journal of your experience, noting anything you noticed, felt or recognised. A copy of your responses will be automatically emailed to you, so you can keep it as a record and return to it whenever you wish to reflect further.
​
At the same time, your reflection will be really important for my case studies.
SESSION 4 - coming soon
BOOK YOUR 15 min call with Stefania - coming soon - at the end of the 4 sessions
PRIVACY & DATA PROTECTION
As part of this four-session case study, you will be invited to complete online forms about your mood, experience and reflections.
Your responses will be used only for my learning and assessment as part of my Professional Diploma in Sound Therapy.
​
Some forms ask for your email address so that a copy of your responses can be sent back to you.
Where this is the case, your responses will be treated as confidential.
​
As part of my Professional Diploma in Sound Therapy with the British Academy of Sound Therapy (BAST), anonymised feedback and extracts from these sessions may be included in the coursework I submit for assessment. Your name, email address or other direct identifying information will not be shared with BAST.
​
The final Participant Questionnaire can be completed anonymously.
If you choose to provide your first name for a testimonial or your email address to hear about future sessions, this is entirely optional.