Do you know the feeling of inner tension or restlessness? Do you sometimes feel your thoughts racing faster and faster or constantly repeating themselves? Many people experience inner restlessness or even anxieties – some rarely, others very regularly. The body and mind are constantly under stress, and thoughts seem to race wildly – escaping this state is anything but easy for some people.
It is all the more important that you discover resources and methods that help you recenter yourself and find your balance again. A simple, powerful method to reconnect with yourself is breath meditation with a gong.
Why do inner restlessness and anxiety arise?
Uncertainties, fears about the future, or past traumatic experiences – we usually experience inner restlessness and anxiety as a reaction to a situation in our lives perceived as stressful or threatening. The body reacts to such situations with an increased release of stress hormones like adrenaline, which can manifest in symptoms like heart palpitations, sweating, or trembling. The feeling of not being able to control situations or feeling overwhelmed can also lead to inner restlessness and anxiety.
How we assess a particular situation or event, and what impact it has on us, varies from person to person. Factors such as our personal conditioning or current emotional and physical state influence whether something triggers inner restlessness or anxiety in us – or whether we can deal with it calmly and serenely.
Why Sound Combined with Breath Meditation is So Effective for Inner Restlessness and Anxiety
Sounds and breathing directly affect our autonomic nervous system – the part of our body that unconsciously controls breathing, heart rate, and relaxation. If you are constantly tense and stressed, sounds can help gently regulate your nervous system and guide you back to a state of inner balance. Especially the deep, powerfully vibrating sounds of a gong permeate your entire being and bring it into resonance. The brain reacts with a slowing of brain waves, and your thoughts recede into the background. This way, you can mindfully release tension – completely without pressure.
Breath Meditation with Sound
Preparation
- Find a comfortable, seated position.
- If you are using a gong, position yourself so that you can easily strike it. Alternatively, you can also use a singing bowl, such as the Peter Hess® Universal Singing Bowl, or perform the breath meditation entirely without sound.
- To begin, consciously and slowly breathe deeply in and out through your nose several times.
Your Heart Space
- Take your Gong Mallet in your dominant hand and gently place your other hand on your chest, over your heart. Feel your breath flowing into your chest cavity beneath your hand.
- Breathe deeply through your nose, filling your entire heart space with your breath. Exhale through your nose, feeling the emptiness return. With each breath, explore how your ribs expand in all directions and your heartbeat slows down.
- Now, gently strike your gong once on its outer edge.
Notice how the gong's vibrations flow through your heart space as you inhale. - Stay with this image and continue the breathing exercise about five times. If the gong's sound fades, strike it again.
Your Solar Plexus
- Then place your hand a little lower, between your rib cage and navel, and gently breathe through your nose into this area.
Here too, imagine your breath expanding in this area, bringing lightness and spaciousness. - With your next breath, strike your gong in the middle ring – allow the sounds to also affect your solar plexus, as you continue to create space with your inhalation and let thoughts pass with your exhalation.
- Repeat this for about five breaths, keeping your focus consciously on this area.
Tip: Placing your hand on the specific area can help you find your focus more easily and direct your breath to that exact spot on your body. This touch also makes it easier to strengthen your body awareness, allowing circling thoughts to fade into the background.
Your Lower Abdomen
- Position your hand at the very bottom of your abdomen.
- Now send your breath deep into your pelvis and explore the movement of your abdominal wall – with each inhalation it gently rises, and with each exhalation it sinks again.
- Strike the gong again near the center, as softly as possible, and let the sounds flow into your lower abdomen. If you find your mind wandering, consciously feel the contact of your hand on your abdomen.
- Breathe deeply into your lower abdomen about five times.
Conclusion
- Put your mallet aside and now place both hands on your heart.
- Take a moment to feel – how do you feel now? Send a few last deep breaths into your heart space.
- You can conclude with a final gong strike – or remain in silence.
This breath meditation can also be practiced at any time without a gong – for example, in daily life, if you feel inner restlessness or tension. The act of placing hands combined with conscious breathing is inherently calming, centering, and strengthening.
Which gong is suitable for inner restlessness?
For this breath meditation, we recommend a gently vibrating gong with a long sustain, such as the ollihess Gong Freya 36 inch. It produces a vibrant overtone series and a warm, harmonizing sound spectrum that resonates deep within without being overwhelming.
Which mallet is suitable for this sound meditation?
For meditative soundscapes, choosing the right mallet is especially important. A high-quality mallet delivers a refined sound without any distracting striking noises. For calm, long-lasting sounds, the ollihess Professional Gong Mallet L355 is suitable, and for the mid-range and high tones, you can use the Professional Gong Mallet S186.
Tip: Begin your meditation with a single gentle strike and let the gong completely fade out before striking it again. This creates a sound space that supports you.
Conclusion: Breath Meditation with Sound for Inner Restlessness
If you suffer from inner restlessness or even anxiety, try a combination of breath meditation and gong sounds. Even a few minutes daily can make a big difference.
Give yourself permission to find peace – with sound as your gentle companion.
Disclaimer: This content is for relaxation and self-care purposes. It does not replace medical or therapeutic advice or treatment. For persistent symptoms, please consult a medical or psychological professional.
