Never tried sound healing? Expert reveals the five things every beginner should know before their first session

ENCINITAS, Calif., Sept. 17, 2026 (GLOBE NEWSWIRE) -- Sound healing and sound bath sessions are turning up everywhere now, including yoga studio and wellness center schedules. You might be hesitant to join one because you are unsure how to find the right one, or how to be ready for the experience. Catrina Stanley has spent more than a decade in sound healing and yoga wellness and helped build one of the largest alchemy crystal singing bowl showrooms in the country through her business, Sacred Sound of the Soul, in Encinitas, California. She says getting started is easier than people expect, and a few questions answered before you book take care of almost all of it. Here are the five things she tells beginners.

Quote from Catrina Stanley, Owner, Sacred Sound of the Soul:

“You might be wondering whether you need to meditate, what you should bring, or even what you’re supposed to do once the session starts. The good news is that you don’t need any experience or special knowledge to give it a try. Before you book your first session, there are a few things worth knowing that can help you choose the right experience and take some of the pressure off trying it for the first time.”

The 5 things beginners should do before their first session:

1.   Find a practitioner you trust

Why it matters: Who leads your first session can shape how you feel about the whole experience. If you’ve never tried sound healing before, you’ll probably have questions, and a good practitioner should be happy to answer them. Look for someone who’s experienced, welcoming, and clear about what the session involves. You should know roughly what’s going to happen before you arrive rather than walking in completely unsure of what you’ve signed up for.

What to do: Start by asking friends or family members who’ve already tried sound healing if there’s anyone they’d recommend. A yoga studio, wellness center, or community you already know can also be a good place to look. Before booking, ask what kind of session they offer, how long it lasts, which instruments they use, and what to expect during the experience.

2.   Think about the space before you book

Why it matters: Don’t overlook where the session is actually taking place. You could be sitting or lying still for quite a while, so noise, interruptions, or simply not liking the surroundings can make it harder to settle into the experience. That doesn’t mean you need an elaborate studio filled with candles and cushions. Some people love a dedicated wellness space, while others might prefer being outdoors and surrounded by nature or in a simple, quiet room. There’s no perfect setting. The important thing is finding an environment where you’re not constantly distracted by what’s happening around you.

What to do: Take a quick look at the venue before you book if you can. Find out what the general setup is like, whether there’s enough room for you to settle in, and whether you’ll be able to enter and leave the space easily if you need to. If there’s anything about the venue you’re unsure of, ask beforehand rather than worrying about it when you arrive. Also think about the kind of environment where you generally find it easiest to slow down. The fanciest venue isn’t necessarily the best one. What matters is choosing somewhere that feels welcoming and gives you the chance to focus on the experience rather than everything happening around you.

3.   Check what you need to bring

Why it matters: You don’t need lots of special equipment for sound healing, but what you bring can make a real difference when you’re sitting or lying in the same position for an extended period. There’s nothing worse than finally settling down and then realizing you’re cold, your neck needs more support, or the floor feels much harder than you expected. Studios also work differently. Some provide everything, while others expect you to bring your own mat, blanket, pillow, bolster, or eye mask. Knowing that before you leave home means you can focus on the session instead of wishing you’d packed something you left behind.

What to do: Ask what’s provided when you book and what participants are expected to bring themselves. If you’ll be lying down, a supportive mat is useful, and I’d usually have something warm to cover yourself with because you may start to feel chilly after being still for a while. A pillow or bolster can provide extra support, while an eye mask may be useful if you prefer fewer visual distractions. Some people bring a big bag of things, while others keep it simple and use what's provided. Think about what normally helps you feel comfortable when you’re resting and bring what you need. The goal isn’t to create a perfect setup. It’s simply to make it easier to settle in without spending the session distracted by something you could have prepared for beforehand.

4.   Pick a style that actually interests you

Why it matters: Sound healing can mean lots of different things, and one experience can feel very different from another. You might find a traditional sound bath featuring crystal singing bowls, gongs, drums, or other instruments, while another session might take the form of a more immersive sound journey. You’ll also find experiences that combine sound with restorative yoga, meditation, breathwork, or another practice. There isn’t necessarily one “right” type for a beginner, and you don’t need to start with a particular instrument or format just because that’s what you’ve seen other people trying.

What to do: Start with whatever genuinely interests you. If you already enjoy yoga, a session that combines sound with restorative yoga might feel like a natural introduction. If you’re curious about the instruments themselves, you might prefer a session centered around crystal singing bowls or gongs. Also give yourself the chance to try a few different types before deciding what you like best. One session doesn’t have to determine how you feel about sound healing as a whole. Let your own preferences guide you and pay attention to which styles and experiences you actually enjoy rather than feeling there’s one particular version you’re supposed to choose.

5.   Don’t expect something huge to happen

Why it matters: A lot of people arrive at their first session wondering whether they’re supposed to feel deeply relaxed, emotional, spiritual, or physically different. Putting that kind of expectation on yourself can make it harder to simply experience what’s happening. Everyone responds to sound differently, and your reaction doesn’t need to be dramatic for the session to be meaningful. You might feel deeply relaxed, notice your thoughts becoming quieter, or simply enjoy listening to the sounds. You could even find yourself thinking about your grocery list halfway through. That’s fine too.

What to do: Go in with curiosity rather than a checklist of things you think you should experience. Get settled, listen, and notice what happens without trying to force a particular reaction. If your mind wanders, that doesn’t mean you’re doing anything wrong. You don’t need to completely clear your thoughts or reach a certain state. And try not to compare your experience with somebody else’s afterwards. Another person might describe something completely different, but that doesn’t make their experience more meaningful than yours. You don’t need meditation experience, a particular belief system, or any special knowledge to begin. Give yourself permission to experience the session in your own way and then decide whether it’s something you’d like to try again.

About Catrina Stanley
With a background in business operations and over a decade of entrepreneurial experience in sound healing and yoga wellness, Catrina Stanley has helped curate one of the largest showrooms of alchemy crystal singing bowls in the country. She has built and organized a business that supports a wide range of practitioners, both in person and online, in discovering sound healing tools and education for meditation, self-care, and diverse healing modalities.

Website: www.sacredsoundofthesoul.com/
LinkedIn: www.linkedin.com/in/catrina-stanley-a814a33/
Location: Encinitas, CA, US

Catrina Stanley is available for media interviews and further comment. All media enquiries should be directed to info@sacredsoundofthesoul.com.

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Alter Prepared for Evening Sound Bath at Sacred Sound of the Soul

An alter has been prepared before welcoming sound bath participants at Sacred Sound of the Soul. Special Crystal Tones Alchemy Crystal Singing Bowls of multiple colors line the shelves in the background.

Sound Bath Mats and Props Set Up Prior to Sound Bath at Sacred Sound of the Soul

A set up of mats and props before sound bath participants joint at Sacred Sound of the Soul. Special Crystal Tones Alchemy Crystal Singing Bowls are on the shelves in the background.

Catrina Stanley Owner Sacred Sound of the Soul Crystal Tones Alchemy Crystal Singing Bowls

Catrina Stanley, owner of Sacred Sound of the Soul, demonstrates a Crystal Tones Alchemy Crystal Practitioner Bowl which has a quartz handle and can be played while holding it over sound healing participants.