Meditations & exercises

Gong meditation for more focus and clarity

Gong meditation for more focus and clarity

Focus and clarity are essential elements for a fulfilled life. They enable us to follow our heart, organize our thoughts and concentrate on what is important. If we are constantly distracted by external influences or our thoughts take over, we often lose sight of what is really important. That's why it's so important to regularly take time for ourselves to anchor ourselves in the moment and sharpen our focus.

Gong meditation: a journey to inner peace

This gong meditation allows you to immerse yourself in a deep state of relaxation and find more clarity at the same time. It combines the clarifying power of sound with the principles of meditation, calming your mind and sharpening your focus.

Step-by-step guide to gong meditation

Below we explain step by step how you can proceed with the gong meditation. You can print out the text and place it in front of you during the meditation or you can use it as initial inspiration and design the exact sequence according to your needs.

Step 1: Preparation

Pick up two gong mallets that particularly appeal to you today. Make yourself comfortable in front of your gong - use a cushion or other soft material and make sure you are wearing comfortable clothes. Make sure that all distractions, such as your cell phone, are turned off.

Step 2: The position

Sit upright and close your eyes. Make sure that you can feel a full connection to the floor through your sitting bones or your legs. Now close your eyes. With your inhalation, imagine how you create a lot of space in your body - with your exhalation, focus on the emptiness that arises in your lungs and chest. Feel how you become calmer with each breath and focus more on the moment. Repeat this for four to five breaths.

Step 3: the gong mallets

Pick up your two gong mallets. Hold a mallet in each hand and choose a position on the gong: to the left and right of the gong center or above and below. It is important that the position of the arms is comfortable for you and that you can hold it like this for a few minutes. Take breaks if necessary.

Step 4: The gong rhythmically strike

Start by striking the gong gently with the two gong mallets alternately. Start with a slow rhythm. Focus entirely on the even alternation between the mallets. If your mind is very loud today, it can help to count the strokes: "one" for the left hand, "two" for the right hand. Allow the sound to swell mindfully.

Step 5: The journey to inner focus

Continue the playing technique and feel how you absorb more and more energy through the vibrations of the gong. Let the energy flow through your arms to your stomach and into your pelvis. You can vary the tempo of the strokes to make the vibrations even more intense or softer. If you can perceive the sounds deep in your pelvis, stay there with your attention for a few breaths. Now let the vibrations flow from your pelvis through your legs and down to the floor.

Step 6: Find the earthing

Imagine how the sound connects with the ground beneath you through your feet. You can let it flow broadly across the floor or direct it even deeper with your thoughts. The flow of vibrations can help you to become more and more grounded.

Step 7: Perceive the clarity

Stay in this image for as long as it feels good for you. Then let the sound of the gong slowly fade and put down your mallets. Keep your eyes closed and feel into your body. Notice what has changed: Do you feel more anchored in the here and now? Have you gained more calm and stability through the deeper connection to the ground beneath you? Has more space been created in your mind and can you think more clearly? Take enough time to reflect.

Step 8: The return

Now start to let your breath slowly deepen again. Make gentle movements with your fingers, hands and arms. Let your head circle and stretch towards the sky. When you are ready, open your eyes.

This gong meditation is a powerful way to bring more focus and clarity into your life. A stable grounding helps us not to get lost in our mind. By regularly strengthening your grounding with sound, you can calm your thoughts and focus on what is really important. Try it out and experience the soothing and clearing effect of the gong on your mind and soul.

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