1. Sit on a cushion with your singing bowl. Hold the bowl awhile and notice the shape and texture.

2. If you have a larger bowl put it on the floor next to your cushion. If you have a smaller one, hold it with your fingertips. Make sure you don't touch the sides because it will dampened the sound.

3. Strike the bowl with a padded mallet and listen to sound and vibration. Let the sound fade in and out. Try to imagine all the negative feelings fades away with each strike.

4. You can sing the bowl instead of striking. You hold the padded mallet against the rim and slowly rub around it with even pressure. The bowl will vibrate gradually and stronger. Imagine you are healing with each sing.