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The benefits of Tibetan bells
Tibetan bells are a type of bell that vibrates and produces a rich, deep sound when rung. Also known as Tibetan bells or Himalayan bells, they are said to combine relaxation and have healing properties. Buddhist monks have long used Tibetan bells in the practice of meditation. Additionally, some wellness professionals (including music therapists, massage therapists, and yoga therapists) use Tibetan bowls for treatments.
Uses for Tibetan bells
People use Tibetan bells for many purposes, including stress reduction and pain relief. Some people use bells in conjunction with other practices, such as meditation and deep breathing.
Many proponents claim that the vibrations of a bell can produce beneficial changes in the body by reducing stress, "harmonizing" cells and "balancing the body's energy system." Some also claim that Tibetan bells can stimulate the immune system and produce beneficial changes in brain waves.
The benefits of Tibetan bells
Few scientific studies have examined the potential benefits of Tibetan bells, despite their long history of use.
One of the available studies is a report from the Swiss journal Research in Complementary Medicine. In the study, 54 people with chronic spine pain were assigned to six Tibetan bell therapy sessions, others to placebo treatment, and still others to no treatment.
The results of the study showed that members of the bells group and the placebo group experienced a significant reduction in pain intensity. The study authors also found that both bell therapy and placebo therapy had a stress-reducing effect on the participants.
In light of these findings, the study authors concluded that the efficacy of singing bell therapy has not been confirmed.
A preliminary study published in the American Journal of Health Promotion in 2014 examined the benefits of starting a direct relaxation session with 12 minutes of bells and found a greater reduction in systolic pressure and heart rate than silence, before a direct relaxation session.
Research and studies
Articles from the Journal of Evidence-based Complementary & Alternative Medicine are provided here courtesy of SAGE Publications and Articles from the Journal of Evidence-based Complementary & Alternative Medicine and SAGE Publications
Articles from the Journal of Evidence-based Complementary & Alternative Medicine are provided here courtesy of SAGE Publications and Articles from the Journal of Evidence-based Complementary & Alternative Medicine and SAGE Publications
Extract
Negative mood and high anxiety are linked to an increased incidence of the disease. This study looked at the effects of sound meditation, specifically Tibetan bell meditation, on mood, anxiety, pain, and spiritual well-being. Sixty-two women and men participated (average age 49.7 years). Compared to pre-meditation, participants in the Tibetan bell practice reported significantly less tension, anger, fatigue, and depression (all Ps <.001). Additionally, participants who were previously unaware of this type of meditation experienced a significantly greater reduction in tension than participants experienced in this meditation (P <.001). Significantly increased feeling of spiritual well-being among all participants (P <.001). Meditation of the Tibetan bell can be a practicable low-cost intervention, to reduce tension, anxiety and depression and increase psychophysical and spiritual well-being. This type of meditation can be particularly helpful in reducing tension in individuals who have not previously practiced this form of meditation.
Heart disease, diabetes, addiction, and mental health problems have all been linked to stress and tension. Meditation, including systems such as mindfulness-based meditations, has shown excellent results in inducing the relaxation response and relieving anxiety. Relaxation is the body's physiological response, including lowering blood pressure by counteracting the fight or flight response and activating the parasympathetic nervous system. But as promising as mindfulness and other meditation systems may be, a common complaint is the time, patience, and discipline it takes to learn these practices. Therefore, a form of relaxation and stress reduction that doesn't require a steep learning curve or a great deal of discipline to use could potentially be a huge boon to men's well-being and health.
The authors decided to examine the possibility that simply lying down and listening to the high intensity, low frequency combination of Tibetan bells, gongs and bells in a sound meditation could induce a profound relaxation response and positively affect mood and sense of wellbeing. Welfare. Sound healing has been used for centuries and has been used in various forms by cultures around the world, including Native American populations. Australian Aboriginal tribes have used the didgeridoo as a valuable healing tool for over 40,000 years. Ancient instruments were also used for religious and spiritual ceremonies as well as Tibetan bells. usually made from a combination of metal alloys, originally used by Tibetan monks for spiritual ceremonies.
While sound healing is not a new concept, there is a paucity of research in areas such as Tibetan bells or quartz crystal ones. Most studies on Tibetan bells relate to the physics of these musical instruments, including sonic and wave properties, as well as attempting to model the acoustic characteristics of the bell. In one study, Tibetan bells were used for emotional healing. The bowls were used in a psychotherapy model in combination with deep breathing, visualization and a meditation towards loving-kindness. The authors reported that this combination of healing methods can be a catalyst for emotional and psychological healing in counseling sessions.
The purpose of the present study was to further advance research in this area by examining the possible effects of Tibetan bells and healing on mood, anxiety, physical pain and increased spiritual well-being.
Methodology
The participants
A convenience sample of 62 individuals participated (age range, 21-77 years, mean age = 49.7 years, SD = 13.0, 9 males and 53 females). The study was conducted at 3 locations: the Seaside Center for Spiritual Life in Encinitas, California (17 participants), the Chopra Center for Wellbeing in Carlsbad, California (39 participants), and the California Institute for Human Science (CIHS) of Encinitas, California (6 subjects). All participants provided written informed consent. The study was approved by the University of California, San Diego Institutional Review Board (# 160174). Demographic information is presented in Table 1
Design
Participants completed standardized pre- and post-meditation questionnaires, including the Mood Profile (POMS-SF) to rate tension, anger and confusion, as well as the hospital anxiety and depression scale (HADS) to rate Status and Functional Assessment of Chronic Illness Therapy - Spiritual Wellbeing Scale (FACIT-SP) 20 to assess spiritual wellbeing.
Additionally, prior to the meditation, participants completed a demographic questionnaire that included questions related to any previous experience with meditation or Tibetan bells, substance use, medications, and herbal or medicinal supplements. Additionally, the form asked if they were currently experiencing any physical pain or discomfort. If they were experiencing physical pain, they were asked for the type of pain and to rate the pain on a scale of 1 to 5.
After the meditation, the participants completed a 2-part questionnaire asking if they had fallen asleep and if they were currently experiencing any physical pain. If they were experiencing pain at that point, they were again asked to rate the pain level on a scale of 1 to 5.
Sound Meditation Protocol (SMP)
Participants were instructed to bring yoga mats to lie down on and, if desired, a pillow and / or blanket. Participants were asked to lie down in a semicircle or oblong-shaped configuration (depending on the size of the room and the number of attendees) around the room, with their heads facing the musical instruments, which were placed on the nearby floor. to their heads.
The musical instruments consisted of Tibetan bowls, crystal bowls, gongs, Ting-sha (small plates), dorges (bells), didgeridoo and other small bells. Most of the Tibetan bowls (about 90%) consisted of Jambati bowls ranging in size from 23 to 30 centimeters and weighing 1.4 to 2.3 kilograms. About 5% of the bells were small Thadobati, about 11 centimeters in size and weighing 200 grams. The remaining 5% were very large Jambati, ranging in size from 30 to 36 centimeters and weighing between 2.8 and 3.6 kilograms.
The bells were the main instrument played during the meditations, rung about 95% of the time, while the additional instruments were played for about 5% of the meditation session. The primary method of creating sounds and vibrations from the bells was to tap or strike the bowls with the striker, which was used about 95% of the time.
Between 30 and 80 Tibetan bells, 2 and 3 crystal bowls and 2 and 6 gongs were used depending on the number of participants. Thus, the CIHS and Chopra Center participants heard about 25 Tibetan bells, 2 crystal bells and 2 gongs while the Seaside Center participants heard about 80 Tibetan bells, 6 crystal bells and 6 gongs. Each participant had at least 2 Tibetan bells near her head. 22.86 was struck by a cloth-covered wooden striker called a puja stick. The instruments were all played in a regular sequence: tingshas, Tibetan bells, crystal bells, gongs and other Tibetan bells, then the sequence was repeated. The duration of the sound meditation was about 60 minutes.
In addition, the Tibetan (metal) bells were placed in the center (or near the center) of the room and the bells were in turn struck by the hammer or rubbed along the edge, creating a distinctive sound, which was left to up. to subside. Additionally, several quartz crystal bowls were placed near the center of the room and played by rubbing the edge with a felt-lined hammer and the sound stopped after playing the bowl.
At the beginning of the sound healing meditation, the lead musician spoke to the participants in a soothing tone. He instructed the participants to lie down and if they wanted to fall asleep, they could. He then he told them to just observe every sensation they felt in the body during the meditation without judging them and just relax and enjoy the meditation. Then he started the sound meditation.
At the end of the meditation, the lead musician instructed the participants to slowly become aware of their surroundings. Participants were also asked to take the time to readjust into a state of awareness.
Data analysis
Analyzes included repeated measures two-way (group-by-time) analyzes of variance [(Statistical Program for Social Sciences (SPSS version 22)]. Data were normally distributed.
Results
There were significant differences between pre- and post-treatment for all subscale variables in the POMS, HADS, and FACIT measures (Table 2). It turned out to be a large effect size for all subscale variables, except the FACIT Faith subscale, which demonstrated moderate to large effect size. An effect for these variables was also observed by age (see Table 3).
In addition, the effects for participants who had previous experience with Tibetan bell meditations (called "Bowl Experienced") compared to those who had never experienced this type of meditation (called "Bowl Naïve") were examined (Table 4 ). Significant effects were observed for tension, anxiety and depression (all Ps <.01).
In order to assess any potential effects of sound meditations on participants' physical pain levels, participants were asked if they were experiencing pain before and after the meditation. Twenty-nine participants reported experiencing physical pain in pre-meditation. If they were in pain, they were asked to rate the pain on a scale of 1 to 5 (1 representing "mild discomfort" and 5 representing "extremely painful") then describing the pain and location on the body. Table 5 shows the average pain rating of participants (by age group) who reported pain at pre-meditation and their average score after meditation. Participants between the ages of 40 and 59 showed the most significant effects of meditation, with a reduction (or elimination) of post-meditation physical pain sensations, with a mean baseline pain value of 2.00 and a average post-treatment pain
of 0.79.
Additionally, physical pain pre- and post-treatment was examined for Bowl Bowl and Bowl Naïve participants (see Table 6). The reported change (decrease) in pain was more significant for participants who were previously naïve, i.e. without experience with Tibetan bells before, with a mean score of 1.88 at baseline and 0.69 after treatment.
Conclusions
This was an observational study designed to examine the potential effects of a Tibetan bell meditation having effects on mood, tension, anxiety, physical pain, and increasing spiritual well-being. A significant difference was found in all endpoints examined in response to meditation.
The tension subscale in particular showed very significant effects for post-meditation participants, thus supporting the hypothesis that healthy meditation increased the feeling of relaxation and decreased feelings of stress. Furthermore, the mood and anxiety and depression scores on HADS were significantly reduced after meditation compared to pre-meditation. Additionally, scores on the FACIT revealed greater feelings of spiritual well-being, as well as faith, immediately following sound meditation. Thus, as less desirable moods such as tension, anger, and depression decreased following meditation, potentially desirable variables such as a sense of spiritual well-being increased.
Interestingly, previous experience with bell meditations (or lack thereof) also seemed to be a factor in the effects of the meditations. Participants who were previously naïve to this meditation demonstrated wider effects than those experienced in these meditations. An unexpected effect was found in the significant mean change in the tension subscale from baseline to post-treatment for participants in the age group 40 to 59 years. Participants in this age group who had never experienced bells ("Bowl Naïve") had a significant reduction in mean tension from baseline to post-treatment, indicating a dramatic effect of meditation. On the other hand, Bowl Experienced participants, i.e. those who had already had experience with bells, in the 20-39 year age group reported a significant reduction in post-treatment of under-scale tension.
Participants aged 40 to 59 seemed to benefit in particular from sound meditation. This age group demonstrated the greatest reduction in physical pain and a strong reduction in tension, especially for those who were previously naïve to this type of meditation. Therefore, an even more detailed study of sound meditation could examine this age group more thoroughly.
The reasons for the beneficial effects of Tibetan bells are unclear; however, various theories have been proposed. One theory includes the potential effects of Binaural Beats in which the brain reacts to the difference in hertz between the tones played in each ear, pushing it into states of deep relaxation, such as beta waves or even meditative or trance-like brainwave states in theta waves. . Also, potentially the action of sound waves on the body's purported biofield or energy field could be a factor. Such theories may begin to characterize the potential effects on mood as well as the physiological changes associated with Tibetan bells. Physical healing was the goal of a study, which used blood pressure data in relation to a Tibetan bell. This study attempted to quantify blood pressure sonification through three-dimensional imprinting, design and fabrication of a bell using blood pressure data. Allen and Shealy examined the use of a quartz crystal bell on the participants' electrodermal responses (the body's electrical responses). The authors recorded the electrodermal responses of forty acupuncture meridian points on the participants' left hands and right feet, which demonstrated increases and decreases, respectively, in electrical responses to the sound of the crystal bell. Another study looked at the potential effects of the quartz crystal bell on pain perception and revealed conflicting results. In a recent randomized crossover study, ringing a single Tibetan bell was found to decrease blood pressure and heart rate more than silence alone when conducted immediately before a guided visualization. Participants who listened to the bell also scored low on the Positive and Negative Affect Program (PANAS), a measure of affection and mood compared to meditation alone, but they scored PANAS scores comparable to group silence alone.
There were limitations with the present study. The most notable limitation was that this was a non-randomized observational study without a control group. The study, however, provides the foundation for future research on the effects of Tibetan bell meditations on the assessment of stress and well-being. As Landry discovered, this low-tech form of meditation may have the ability to lower blood pressure and heart rate, so there are potential cardiovascular health benefits yet to be explored further. The results promise a form of stress reduction that does not require the individual to learn a disciplined form of meditation.
In fact, the participant can even fall asleep if he so wishes. At the very least, participants generally express feelings of deep relaxation and inner peace by following sound meditation.
Additionally, those in health care professions such as nurses and counselors could easily provide these meditations to patients. While it may require a minimal amount of practice, extensive training is not required to learn how to play Tibetan bells and other instruments; one just taps or gently scrubs the bowls with a firing pin. Therefore, this type of meditation could be taught to health and counseling professionals and provided in an almost unlimited number of settings to induce the relaxation response, reduce stress and potentially stress-related illnesses in the body.
In summary, this observational study found significant beneficial effects of Tibetan bells meditations on a number of well-being-related markers. Future randomized control trials are needed to further examine the effects of these meditations on mood, well-being and physical pain. Furthermore, future research could explore the effects of meditation on various age groups in more depth.
Acknowledgments
The authors are grateful to Deep Deoja, the Nepalese musician who directed the Singing Bowl Sound Meditations.
Note
Authors' contributions: TLG conceived and designed the study and MEG provided initial design ideas. PJM provided assistance in the design and selection of assessment tools. TLG and MMcW conducted the majority of the study, with the assistance of MEG. TLG and MEG conducted most of the data analyzes with the guidance of PJM. TLG and MEG provided the initial draft of the manuscript, of which PJM provided further writings and modifications.
Disclosure of Conflicting Interests: The authors have not declared any potential conflicts of interest regarding the research, authorization, and / or publication of this article.
Funding: The authors have notified receipt of the following financial support for research, the author and / or publication of this article: The work was supported by the University of California, San Diego Center of Excellence for Research and training in integrative health.
Ethical Approval: The study was approved by the University of California, San Diego Institutional Review Board. All participants provided written informed consent.
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