Focus and clarity are essential elements for a fulfilling life. They allow us to follow our heart, organize our thoughts and focus on what is important. When we are constantly distracted by outside 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.
The Gong Meditation: A Journey to Inner Peace
This gong meditation allows you to dive into a deep state of relaxation while finding more clarity. It combines the clearing power of sound with the principles of meditation to calm your mind and sharpen your focus.
Step by step guide to gong meditation
Below we explain step by step how to proceed with the gong meditation. You can print out the text and put it in front of you during the meditation or you can use it only as a first inspiration and design the exact sequence freely according to your needs.
Step 1: Preparation
Pick up two gong beaters that particularly appeal to you today. Get comfortable in front of your gong – use a seat cushion or other soft material and make sure you wear comfortable clothing. Make sure all distractions, such as your cell phone, are turned off.
Step 2: The position
Take an upright seat and close your eyes. Make sure you can feel a full connection to the ground through your sit bones or your legs. Now close your eyes. With your inhalation, imagine making a whole lot of space in your body – with your exhalation, focus on the emptiness that is created in your lungs and chest. Feel yourself getting calmer with each breath and focusing more on the moment. Repeat this for four to five breaths.
Step 3: The gong beaters
Pick up your two gong mallets. Hold a mallet in each hand choose a position on the gong: left and right of the gong center or above and below. The important thing is that the position of the arms is comfortable for you and you can hold them like this for a few minutes. Take breaks when you need to.
Step 4: Strike the gong rhythmically
Begin by gently striking the gong with the two gong mallets alternately. Start with a slow rhythm. Focus completely on the even change between the mallets. If your mind is very loud today, it may help to count the strokes: “One” for the left hand, “Two” for the right hand. Let the sound swell with mindfulness.
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. Through your arms let the energy flow to your belly and into your pelvis. You can vary the tempo of the strokes to make the vibrations even more intense or gentle. 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 further down your legs to the floor.
Step 6: Find the ground
Imagine the sound connecting with the ground beneath you through your feet. You can let it flow broadly across the floor, or direct it even more deeply with your thoughts. The flow of vibrations can help you to come more and more into your grounding.
Step 7: Perceive the clarity
Dwell in that image as long as it feels good to 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 peace and stability by connecting more deeply to the ground beneath you? Could more space be created in your mind and can you think more clearly? Take enough time to reflect.
Step 8: The return
Now slowly begin to let your breath deepen again. Bring gentle movements to 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 minds. By regularly strengthening your grounding with sound, you can quiet your thoughts and focus on what’s really important. Try it and experience the soothing and clearing effect of the gong on your mind and soul.