Sound-led tools for reflection and emotion processing, by Donna Bottomley, therapist and composer.
For practitioners:
Start with Looking Back, a free 7-minute track, or Almost Clear: three bilateral music compositions.
Sunday anxiety isn’t a personal failing; it’s common, measurable, and can be rarely talked about. 75% of UK workers spend part of their weekend dreading the week ahead (Aviva, 2019 survey of 2,000 UK workers). Most people carry this alone, without a structured way to put it down before Monday arrives.
I developed the Sunday Practice to fill that gap.
I'm Donna, a therapist, composer and author. I write bilateral music: sound that moves steadily between your left and right ear, drawing on over twenty years as a therapist (CBT, EMDR and Brainspotting).
It's composed as music, not a simple tone panning left to right, and there are no lyrics, so you're free to write to the sound.
Listen to the music on its own, or use it to write with. I also lead sound-led expressive writing for practitioners, where we use sound to settle attention, and then we write.
Sometimes the words for our feelings can be hard to find. Sound has helped my words flow, and I've seen it help others do the same.
