Meditations & exercises

Sound meditation with gong or singing bowl: instructions and text

Sound meditation with gong or singing bowl: instructions and text
Looking for more inspiration for your daily sound practice? No problem! We have prepared instructions and a text for you that will guide you step by step through your next sound meditation. We also explain what is important for a Singing bowl meditation or gong meditation, what you should bear in mind and how long your sound meditation should be so that you can benefit as much as possible from the relaxing and calming effects.

What do you need for a sound meditation?

Before you start the sound meditation, you should take the appropriate precautions. On the one hand, this includes giving yourself some peace and quiet, but also preparing singing bowl or a gong:
  • Time: approx. 15 minutes of peace and quiet that belongs only to you
  • Quiet: make sure that you remain undisturbed and that no ringing telephone, other people or similar disturb your sound meditation
  • Coziness: Make yourself comfortable! For example, you can light a candle or use scented incense sticks to create a pleasant atmosphere
  • Comfortable position: sit on a blanket or cushion to get into a comfortable position
  • singing bowl or gong: Set up singing bowl or a gong and mallets so that you can use the sound instruments mindfully during your sound meditation strike
All you have to do is gently strike the singing bowl or the gong and let the sounds and vibrations work their magic on you. Be with yourself and listen to your sound instrument.

Sound meditation: this is how you proceed

Sound meditation focuses on your well-being and your needs. The more you can surrender to the sounds without being distracted by external influences, the more calming and relaxing sound meditation can be for you. In our articles on Singing bowl meditation and to the Effect of singing bowls and gong meditations for even more helpful hints and tips.

Your sound meditation: Text & instructions

  • Once you have found the right position for your sound meditation, use the mallet to gently strike the singing bowl or gong a few times.
  • Now pay particular attention to your breathing and the movements of your body - with each gentle stroke you can try to bring them more and more into harmony. The more your body finds peace, the more your mind will also achieve a calm state.
  • Hit the gong or singing bowl again when the sound slowly subsides.
  • Now close your eyes and get more and more involved with the sound waves.
  • Focus your attention on this moment. Keep bringing your thoughts back to the present and your body will follow. Let go of everyday thoughts and let them pass like clouds.
  • Feel into your body. Feel which areas of your body are being particularly addressed today. Be very attentive and follow the vibrations that move through your body. Pay attention to every physical sensation you feel during the sound meditation.
  • If the sound subsides, strike the gong or singing bowl again.
  • If thoughts arise, let them move on. Concentrate fully on the moment.
  • Breathe in deeply to let go a little more and relax. Focus on your breathing and bring it into harmony with your mind.
  • You don't have to play your instrument all the time strike. Take short breaks to enjoy the sound meditation to the full. Once the break is over, strike the singing bowl or the gong again. Now go one step further.
  • Now try to concentrate on an area of your body that feels particularly good today. Now focus all your energy on this feeling.
  • All your attention is now focused on this area of your body. Use the gentle vibrations to make this positive feeling even stronger and bigger.
  • Your breathing will help you: imagine that with each inhalation you are absorbing the sound waves of the singing bowl or the gong at this point in your body and with the exhalation you are expanding the positive feeling even further. Stay with this image for as long as you like.
  • Now slowly find your way back into your body and into the here and now.
  • Strike your sound instrument one last time and consciously take two or three deep breaths.
  • When you are ready, gently open your eyes.

How to end the sound meditation

Once you have enjoyed the sound meditation in all its facets, you can slowly come to the end. To do this, strike the gong or singing bowl once again, take in the beautiful tones, nuances and sound waves of the melody one last time and try to take them with you from the sound meditation into the here and now. Remain in your previous position for a few moments after the sound has faded. Slowly find your way back to reality. Be careful not to hurry too much - you have all the peace and time in the world to let the moment come to its natural end. Take another deep breath, anchor the memory of the sound meditation in your mind and stretch your body at the end.

How long should a sound meditation last?

How much time you take for your sound meditation is entirely up to you. Just 10 to 15 minutes is enough to benefit from the positive effects of sound meditation. Of course, you can also listen to the sounds and meditate for longer.
Good is what does you good - every sound meditation is a moment for you
Have you already found your own ways in your sound meditations that relax you and show your soul a path to inner peace? Then you can of course modify the sound meditation however you like. With relaxation methods such as sound meditation, the following always applies: what is good for you is good for you. So give free rein to your own needs and use sound meditation to find a path that leads you to the relaxation you deserve.

Read more

Using a singing bowl: How to use a mallet and grater correctly
Sound yoga with gongs and singing bowls

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