Nada Yoga: Meditating on Your Inner Sound

Nada is Sanskrit for sound, and nada yoga is the yoga of sound: the practice of using sound, outer and then inner, to bring the mind into deep stillness. The yogis taught that the universe is made of vibration, and that beneath all outer sounds lies an inner, unstruck sound called anahata nada, heard in deep meditation. The fifteenth century text the Hatha Yoga Pradipika describes listening to this inner sound as one of the highest practices. Nada yoga begins simply. You listen to music, to nature or to your own humming, and you follow sound inward until you are resting in silence.

In a world full of noise, nada yoga teaches the art of truly listening.

A peaceful person seated in a dim temple at dusk, thumbs softly closing the ears and fingers resting over closed eyes

Two kinds of sound

Ahata nada, "struck sound": sounds made by two things meeting, such as voice, drums, bells, singing bowls and wind.
Anahata nada, "unstruck sound": the subtle inner sound heard in deep meditation, often described as a ringing, humming or buzzing. The heart chakra shares this name, anahata.

The inner sounds described by the yogis

The Hatha Yoga Pradipika describes the inner sound changing as meditation deepens. In the early stages, practitioners report sounds like the ocean, clouds or thunder, then like kettle drums, conch shells and bells, and in subtle stages like a flute, a stringed vina or a humming bee. Eventually the mind dissolves into silence. These are not goals to chase. They are signposts of a calmer, more inward mind.

A gentle nada yoga practice

Start with outer sound. Play a singing bowl, a soft drone or calm music. Listen with full attention for five minutes. When your mind wanders, return to the sound.
Hum. Close your lips and hum softly, like a bee. This is called bhramari, bee breath. Feel the vibration in your head. Repeat for 5 to 7 breaths.
Turn inward. Gently close your ears with your thumbs or fingertips, and rest your fingers lightly over your closed eyes. This is called shanmukhi mudra.
Listen. Notice any subtle sound inside: a hum, a ringing, a rushing. Rest your attention on it softly.
Follow the subtlest sound. If several appear, follow the quietest.
Rest in silence. Lower your hands and sit quietly for a few minutes.

A gentle note: If you have tinnitus, inner listening can sometimes make ringing feel louder. Use outer sounds instead and check with a trusted practitioner if ringing troubles you. Avoid pressing on the eyes.

Ways to bring nada into daily life

Listen to birdsong for one minute each morning
Chant OM before meals. See Mantra for Beginners
Take a Sound Bath at Home
Practice "listening walks" without headphones
End your day with a minute of silence

In The Starseed Chronicles

Vira the Sound Weaver weaves vibration into harmony. Meet them here, or explore The Starseed Chronicles.

A sound companion for this practice

Deeply Theta by Leigh Spusta is a journey into stillness and intuition, with three tracks of 10, 20, and 40 minutes that target theta brain waves. iAwake designed it for accessing intuition and insights, inner journeying, and working with your dreams.

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Learn why sound helps in Sound Healing and Why Tone Helps.

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