new_site73b63fbf

The Importance of the Pause

lainapilkenton@gmail.com (Laina Pilkenton) — Wed, 04 Jun 2025 15:24:53 GMT

How Taking the Time to Slow Down is Critical

Laina practicing a sound healing session

Level III Training, 2018

Something that I go back to during sound healing sessions is the emphasis on slowing down. During my training through The Atma Buti® Sound & Vibrational School, I remember Suren emphasizing the importance of inviting the bowls to play slowly so as to not overwhelm the recipient’s nervous system. He reminded us that even if we can’t hear the bowls clearly, the person on the table can still hear them.

I still hear his voice gently guiding us through the sequences (the school calls them protocols). What left such an impression on me was the fact that he himself carries the frequencies of the bowls; their gentleness, their calming and grounding nature. During the sound healing sessions I facilitate in my space, I return to those moments, once again allowing him to gently guide me through a protocol. His calming voice returns to my mind and I can hear him encouraging us to let the bowls ring out; to allow for those spaces, those pauses. I know other sound healing practitioners who feel that this is where the integration takes place; in the silence. And I agree wholeheartedly with them.

And in some ways, this gentle guidance has become a mantra for life. "Take time to pause. Let it ring out."

I have come to rely on my intuition during the sound healing sessions I facilitate, but it is nice to still feel (one of) my teacher’s guidance as I do my work, especially if I feel like I need the reminder.

As with anything in life, if we’re rushing and we don’t take time to pause, we may barrel straight into burnout or into something that’s out of alignment with where we’re headed.

If this resonates with you, and if you can, please take some time for yourself to pause. And if you're interested in booking a sound healing session with me, please contact me . I'm happy to facilitate one for you.

Laina with Suren Shrestha, founder of The Atma Buti® Sound & Vibrational School

Level III Training, 2018

Strengthening Mind, Body, and Spirit

lainapilkenton@gmail.com (Laina Pilkenton) — Tue, 03 Jun 2025 12:12:27 GMT

Finding Balance in the "Extreme"

Last fall, I decided to leave my previous gym and step through the doors of Farrell’s. It was scary, exciting, and a little bit intimidating all at once. The first gym I attended was with personal trainers who could show you how to use the equipment. They could also help you create a routine designed to help you meet your goals, but there was still something missing there for me.

When I leaped outside of my comfort zone to Farrell’s, I discovered an environment that is fun, engaging, and encouraging. (It also helps to have some of your friends there - not going to lie!) During kickboxing class, your fellow participants cheer you on. And while that’s not my sole motivation for attending (I also wanted something with accountability and a nutrition program), it is nice to hear that encouragement, as someone who previously suffered from very low self-esteem issues.

Sure, I have my moments when I think, “Oh my shirt’s too tight today, I shouldn’t be here,” or “Holy cow, is this workout ever going to end?”

And perhaps you’re wondering, “Isn’t Farrell’s a bit extreme for someone who’s supposed to be super spiritual?”

Well, for one, I think some of the ideas we have about “super” spiritual people are highly inaccurate.

Second, even though “Extreme” is literally in the name, I would have to say, "No."

Sure, there are other effective ways of moving the body: yoga, pilates, walking, running, weight-lifting, swimming, etc. And all are valid. What I’ve come to not just realize, but also to integrate, is the concept of balance.

With Farrell’s, I’ve discovered that it does more for my physical and mental strength than working with weight machines ever did. Even amid the loud music and the teacher shouting instructions, I have found that I can enter a meditative state while punching and kicking the bag on kickboxing days.

Now, when I hold a larger bowl over my client during a session, I don’t feel as much strain in my back, and my arms don’t get tired so quickly.

I also find that when I stand up off my stool during a Reiki session, my hips don’t pop.

Oftentimes, when I walk through the Farrell’s doors and step onto the mat, I’m reminded of a moment I had with one of my clients. During our initial consultation, she said, “One of my goals is to be mobile at 80.” (She brought this intention into the session because she wanted to see if her Spirit team had any suggestions for her physical health.)

And I remember thinking, “That is such a badass (and important) goal.”

When we take care of our bodies with movement, lots of clean water, and healthy food, we become clearer. Our minds are clearer and our hearts are clearer. And when we take care of our Spirits by pursuing things that bring us joy and peace, we welcome more of that into our lives.

So, even though I wanted to stay in bed where it was comfy and I could cuddle with my dog Bailey, I began my morning by walking through these doors at 4:45 a.m. And I remember thinking, “My goal is to be mobile at 80.” Mobile in heart, mind, body, and Spirit.

So, let’s do it.

How Sound Healing Reduces Stress Naturally

lainapilkenton@gmail.com (Laina Pilkenton) — Mon, 17 Feb 2025 19:43:59 GMT

How Sound Healing Reduces Stress Naturally in Cedar Rapids, IA

In our fast-paced world, finding effective ways to reduce stress has become more important than ever. While many Cedar Rapids residents turn to medication or traditional therapy, an ancient practice is gaining renewed attention for its powerful stress-relieving properties: sound healing. In particular, Himalayan singing bowls offer a fascinating and accessible entry point into this natural stress reduction technique right here in Cedar Rapids, IA.

What Are Himalayan Singing Bowls?

Himalayan singing bowls are ancient instruments that originated in the Tibet region over 2,500 years ago. These metal bowls produce rich, resonant tones when struck or circled with a mallet. What makes these bowls special isn't just their beautiful sound—it's the vibrations they create.

Each bowl produces a complex array of harmonics that resonate through the air and—when placed on or near the body—through your tissues, bones, and organs. These vibrations essentially "massage" your body at a cellular level, creating profound relaxation responses that medication simply cannot replicate. For stress-weary individuals in Cedar Rapids, this ancient practice offers a unique path to wellness.

The Science Behind Sound Healing

You might be wondering: how can sound actually reduce stress? The answer lies in how our bodies and brains respond to these specific vibrations:

1. Brainwave Entrainment

Your brain naturally produces electrical patterns called brainwaves. During stress, you typically experience higher-frequency beta waves. The deep, resonant tones of Himalayan singing bowls help shift your brainwaves to lower-frequency alpha and theta states—the same states achieved during deep meditation.

2. Nervous System Regulation

The gentle, predictable vibrations from singing bowls activate your parasympathetic nervous system—your body's "rest and digest" mode. This counteracts the stress-induced "fight or flight" response, lowering heart rate, reducing blood pressure, and decreasing cortisol (the stress hormone).

3. Vibrational Healing

When singing bowls are played on and around your body, their vibrations travel through your tissues. This vibrational "massage" helps release tension in muscles, improve circulation, and restore energetic balance in ways that can be felt almost immediately. Here in Cedar Rapids, sound healing practitioners use these principles to help clients achieve deeper states of relaxation than many have ever experienced.

Sound Healing in Cedar Rapids: A Natural Alternative for Stress Relief

As more people in Cedar Rapids seek natural approaches to wellness, sound healing has emerged as a powerful option. Unlike many stress reduction techniques that require significant practice or effort, sound healing with Himalayan bowls offers several distinct advantages:

Passive Relaxation: You don't need to "try" to relax—the vibrations do the work for you
Whole-Body Experience: The sound waves affect your entire body simultaneously
Immediate Effects: Many Cedar Rapids clients feel stress relief from the very first session
Cumulative Benefits: Regular sessions build upon each other for lasting stress reduction
No Side Effects: Unlike medication, sound healing is completely natural with no negative side effects

What to Expect During a Sound Healing Session in Cedar Rapids

During a typical session with Himalayan singing bowls:

1. You'll lie comfortably, fully clothed, on a treatment table or mat

2. The practitioner will place bowls on and around your body

3. As the bowls are played, you'll both hear the sounds and feel the vibrations traveling through your body

4. Most people experience a profound state of relaxation as tension melts away

5. Many report improved sleep, reduced anxiety, and greater emotional balance after sessions

Many clients describe the experience as "like a reset button for my nervous system" or "the deepest relaxation I've ever felt."

Experience the Stress-Relieving Power of Sound Healing in Cedar Rapids

If you're struggling with stress, anxiety, or simply want to experience deeper relaxation, Himalayan singing bowl therapy offers a natural, effective solution backed by both ancient wisdom and modern science.

As a Cedar Rapids sound healing practitioner, I offer personalized sound healing sessions that can help you:

- Reduce chronic stress and anxiety

- Improve sleep quality

- Release physical tension

- Experience deep relaxation

- Restore mental clarity and focus

Ready to Experience Your Sound Healing Session in Cedar Rapids, IA?

Don't let stress continue to impact your health and happiness. Schedule your first sound healing session today and discover the profound relaxation that Himalayan singing bowls can offer. I look forward to helping you transform your relationship with stress—one vibration at a time.

5 Ways to Shift from Survival Mode to Peace Using Sound Healing

lainapilkenton@gmail.com (Laina Pilkenton) — Thu, 30 Jan 2025 13:46:34 GMT

Shifting Out of Survival Mode Can Be Simple

Living in survival mode can feel like being stuck in a constant state of fight-or-flight, where every moment is colored by stress and anxiety. Sound healing, an ancient practice that uses specific frequencies and vibrations to promote healing, offers a gentle yet powerful way to shift into a more peaceful state. Here are five transformative ways to shift from survival mode to serenity using sound healing in Cedar Rapids, IA:

1. Begin Your Day with a Himalayan Singing Bowl Meditation

While crystal singing bowls are quite popular, I am myself a fan of Himalayan singing bowls. Their rich, harmonic tones can help reset your nervous system, making listening to them an excellent way to start your day. These ancient instruments, crafted from a blend of seven sacred metals, produce complex overtones that create a deeply meditative state. The bowls' sound waves help synchronize brain hemispheres and promote alpha and theta brain wave states associated with deep relaxation. Try setting aside just 5 minutes each morning to listen to the sounds of Himalayan singing bowls. Simply allowing the deep, resonant tones to flow through your body will help you to ground in the present moment, thus setting a peaceful tone for the day.

2. Use Humming Meditation During Stress Peaks

One of the most powerful sound tools you have is your voice . When you feel overwhelmed during the day, humming can be your secret weapon. This self-generated sound healing technique stimulates the vagus nerve, which plays a crucial role in regulating your stress response. Choose a comfortable pitch and hum for 2-3 minutes while focusing on the vibration in your chest and throat. This practice not only helps reduce cortisol levels but also creates a moment of mindful pause in your busy day. If it were me, I would feel comfortable doing this in my car by myself but if you need to do it in the office or the middle of Target, totally go for it!

3. Create a Personal Sound Sanctuary

Sound healing has become a popular modality in the last few years, which means many of us have a few tools. Consider transforming a corner of your home into a sound healing space where you can retreat when feeling overwhelmed. Include tools like:

- A small gong or singing bowl

- Nature sound recordings

- Wind chimes

- A comfortable cushion for sitting

This dedicated space becomes a physical reminder to step out of survival mode and into peace. Even five minutes in your sound sanctuary can help shift your nervous system from fight-or-flight to rest-and-digest.

4. Practice Rhythmic Breathing with Sound

Combine sound healing with breathwork for a powerful calming effect. Use the ancient practice of ocean breath (ujjayi pranayama) while listening to rhythmic drumming at 60 beats per minute – the ideal rhythm to synchronize with a relaxed heartbeat. This combination helps regulate your autonomic nervous system and creates a natural shift toward parasympathetic (rest and digest) dominance.

5. End Your Day with a Personal Sound Session

As many of my clients will tell you, it’s lovely to listen to recordings of sound healing instruments, but there’s nothing quite like having an individual sound healing session. When you visit me for a sound healing session in Cedar Rapids, IA, you’ll receive a personalized session that’s dedicated specifically to your intentions. The low, deep tones from the Himalayan singing bowls will help shift your brain waves from beta (active, stressed) to alpha (relaxed, peaceful) states, while simultaneously calming your nervous system.

The Science Behind the Shift

Sound healing works on multiple levels to help you move from survival mode to peace. These practices affect your body by:

- Reducing cortisol levels

- Increasing production of feel-good hormones like oxytocin

- Synchronizing brain waves to promote relaxation

- Stimulating the vagus nerve for improved stress response

- Creating coherent heart rate variability patterns

Remember that shifting from survival mode to peace is a journey, not a destination. And it’s something that I struggle with at times too. By incorporating these sound healing practices into your routine, you create multiple opportunities to pause, reset, and choose peace over panic. Over time, these moments of peace begin to extend, creating lasting changes in how you respond to stress and helping you build a more balanced, peaceful life.

If you’re interested in booking a sound healing session in Cedar Rapids, IA, please call/text (319) 270-7438 or email me . I look forward to creating a relaxing and peaceful experience for you during our time together.

Crossing the Bridge - Going Full-Time

lainapilkenton@gmail.com (Laina Pilkenton) — Mon, 01 Jul 2024 15:33:48 GMT

Daytime Hours + New Services

Hello, friend! I hope that your summer has been going well. This month’s newsletter comes with some BIG news - I now have daytime appointment hours available! After many years of fighting it, I realized that I had to let go of my day job and step into alignment with my calling. And so, Friday, June 28th was my last day.

Leaving my day job was something I thought I’d never do, but I’m so glad I made the leap. It’s scary, intimidating, and a little bit strange to be at this point, however, I know that it’s a necessary step. As a sound practitioner in Cedar Rapids, IA, I look forward to having even more time to work with my clients throughout each week. I also look forward to teaching Reiki classes on a more regular basis!

There are so many things that I plan to bring to fruition - including creating ways for other like-minded and like-hearted souls to connect. So, please stay tuned for all the beautiful things that are to come.

Norse Shamanic Services Available

Since 2018, I have been working with the Norse gods and goddesses. I have also been studying Northern traditional shamanic practices while allowing myself to be guided by spirit. In all honesty, I am not a 100% traditionalist practitioner. One of my teachers, Imelda Almqvist, often says, "Work as you are guided to." As evolution is baked into Norse mythology, I firmly believe that those of us who are called to this path are to receive the guidance from the gods and goddesses, the Norns, the Witte Wieven, etc. as they see fit.

Humanity is currently undergoing a rebirthing process. Many shamanic traditions, including the Andean tradition, have prophecies regarding this passage through the proverbial birth canal. My role is to help those of us who navigate the Northern path through this process as best I can - while going through it myself!

That being said, I am now offering three new services that offer energetic support and guidance from the Norse gods and goddesses and the Norns. These Northern shamanic sessions are available in person in Cedar Rapids, IA and via phone. They are as follows:

Runic Hvel Integration | 90 min | $100

Find balance, restoration, masculine support, feminine support, and guidance during a Runic Hvel Integration session. During this session, you will receive energetic support from the Norse world tree Yggdrasil as well as energetic integrations from 9 Elder Futhark runes. You will also receive personalized guidance from the following Norse gods and goddesses: Thor, Freyr, Sif, Freyja, Bragi, Hel, Heimdalr, Frigg, and Tyr. These sessions are focused on clearing away that which you are not so you can fully embrace your truest self, your gifts, and your highest destiny. This modality was created by Laina Pilkenton. © 2024 Soul and Sound Practices, LLC. Available in person and via phone.

Norn Reading | 60 min | $70

Consult the three Norns, Urðr, Verðandi, and Skuld, on matters of fate, destiny, and your personal life path. During the session, we will also connect with your personal Norn for further guidance. Available in person and via phone.

Norse God and Goddess Reading | 60 min | $70

Connect with and receive guidance from one or more of the Norse gods and goddesses. This type of guidance can help you work through a particular situation, determine a path of action, or help facilitate healing. Aspects of the gods and goddesses I specialize in are:

Freyja (Empowered Feminine or Völva/Seeress/Seiðkona)
Hel (Shadow Self or Medium)
Loki (Refining Fire or Navigator of Chaos/Change)
Odin (Universal Wisdom or Seiðr Practitioner)
Eir (Spiritual and Energetic Healing)
Frigg (Divine Feminine or Domestic Bliss)
Tyr (Divine Masculine)
Thor (Home and Hearth or Protector of Boundaries)
Bragi (Communication and Artistic Expression)

Channeled Message From Verðandi

This month’s channeled message comes to us from one of the three Norns, Verðandi, who oversees and specializes in the process of always becoming.

Connect With Me

Whether you're interested in booking a sound healing session in Cedar Rapids, IA or a Norse shamanic session, I'm happy to hold space for you. Please call or text me at (319) 270-7438 or you can visit www.illuminationscenter.com to schedule an appointment with me.