Disclosure: The practice described below is NOT an authentic method taken from any ancient teachings. This exercise came to me intuitively, and after an extensive period of practice, I noticed the effective results.
For singing bowl exercises for personal harmony you will need a singing bowl with a relatively long-lasting sound (at least 40 - 50 seconds). The bowl should have a high, thin wall (Jambati) 8.5 - 11 inches in diameter. Preferably the rim (lip) should be thicker than the wall. This bowl should have a significantly low tone, with a relatively high-pitched overtone.
For striking the bowl use a soft and relatively heavy mallet.
This exercise should be practiced in a standing position.
Hold the bowl in one hand aligned with your genitals, approximately two-three inches away from your body. Relax your muscles and simply observe your body. Strike the bowl and slowly raise it in parallel to your body. Do your best to keep the bowl centered. Follow the sonic vibrations along with the physical sensations with your inner listener. Raise the bowl until the level of its rim reaches approximately one inch above your eyebrows (third eye chakra area).
Dedicate 10 - 15 minutes daily to this practice for at least 5 - 7 days.
This simple exercise connects you more with the knowledge that your body has. You will cleanse your body by absorbing the healing waves and over time you will learn to trust your body more. This exercise also makes you more aware of your surroundings.
*Although I am not aware of any negative effects of this exercise, please consult with your doctor if you have any medical condition, or if you would like to practice during pregnancy.