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The Art of Gong Meditation: A Beginner’s Guide

Gong Played with small Mallet

Table of Contents

Have you ever heard of gong meditation? It is a form of sound therapy that uses the vibrations of a gong to create a relaxing and healing environment. Gong meditation can help you reduce stress, improve your mood, enhance your creativity, and connect with your inner self. In this article, I will explain what gong meditation is, how it works, and how you can practice it at home or in a group setting.

“There is so much healing in the sound, it realigns you, … It’s so fantastic.You make a small effort to get there, and as you lay there and relax,the sound does all the work. It’s a shortcut to spontaneous meditation.“ 

Mehtab Benton

What is Gong Meditation?

Gong meditation, also known as gong bath or gong sound healing, is a type of meditation that involves listening to the sounds of a gong and other instruments such as the Shruti Box, Chimes, Conch Shell, Shamanic drum, Singing Bowls, and others for a certain period of time. 

The gong is an ancient musical instrument and has been used for various purposes, such as ceremonies, rituals, and celebrations. The gong produces a wide range of tones and harmonics that create a rich and complex sound spectrum. The sound of the gong has a profound effect on your body and mind. According to some studies, the gong can stimulate the alpha and theta brain waves, which are associated with relaxation, creativity, intuition, and meditation. The gong also lowers your blood pressure, heart rate, and cortisol levels, which are indicators of stress, and can also balance your energy centers or chakras, which regulate your physical, emotional, mental, and spiritual well-being.

How do you practice Gong Meditation?

There are two main ways of practicing gong meditation: at home or in a group. To practice at home, you will need a gong (or a recording of one), a mallet or striker, a cushion or mat, and a quiet and comfortable space. Here are some steps to follow:

  • Set up your gong in a place where you can see it and hear it clearly. Make sure there is enough space around you to sit or lie down comfortably.
  • Turn off any distractions, such as your phone, TV, or computer. You may want to dim the lights or light some candles to create a soothing atmosphere.
  • Cleanse the energies of the room with sage or palo santo. 
  • Sit down on your cushion or mat and close your eyes. Take a few deep breaths and relax your body and mind. (See blog post on Breathwork)
  • Connect with your Gong. 
  • Set an intention for your gong meditation. Return to your intention whenever thoughts arise. Let the thoughts pass like clouds in a windy sky. 
  • Start playing the gong gently with the mallet or striker. You can experiment with different strokes, speeds, and rhythms. 
  • The Gong tells you how to play it. 
  • Listen to the sound of the Gong with an open and curious mind. Notice how it makes you feel physically, emotionally, mentally, and spiritually. Let go of any thoughts or judgments that may arise. Focus on your intention and the present moment.
  • Continue playing the Gong for as long as you wish. You can start with 10 minutes and gradually increase the duration as you become more comfortable with the practice.
  • When you are ready to end the session, stop playing the Gong and let the sound fade away naturally. Take some time to sit or lie still and observe any sensations or insights that may have arisen during the meditation.
  • Thank yourself for taking the time to practice Gong Meditation and gently open your eyes.

If you want to practice in a group setting, you can look for a local Gong Meditation class or workshop near you. There are many benefits of practicing with others, such as sharing your experience, learning from others, and feeling supported by a community. A typical group session might include:

  • A brief introduction by the facilitator will explain what Gong Meditation is and what to expect from the session.
  • A warm-up exercise to prepare your body and mind for meditation.
  • Guided relaxation or meditation to help you relax and focus on your breath.
  • Setting your intention for the session.
  • A Gong Meditation is where the facilitator plays one or more gongs for about 30 to 60 minutes while you sit or lie down comfortably.
  • A closing session where the facilitator may invite you to share your feedback and ask questions.

What are the Benefits of Gong Meditation?

Gong Meditation can have many benefits for your physical, mental, emotional, and spiritual health. Some of the benefits include:

  • Reducing stress and anxiety
  • Improving mood and happiness
  • Enhancing creativity and intuition
  • Boosting concentration and memory
  • Promoting relaxation and sleep quality
  • Healing physical and emotional pain
  • Balancing energy and chakras
  • Expanding consciousness and awareness
  • Connecting with yourself and others


Gong meditation is a powerful and accessible way to experience the healing effects of sound and enter a state of deep relaxation.