Individual gong meditation: your first session

The message I get most often is: 'I want to try the gong but I have no idea what happens there.' People have seen a video of someone lying under a blanket next to a huge metal disc and cannot picture themselves on that mat. That is fine. A gong is hard to explain in words but easy to describe step by step.

Here is how an individual gong meditation goes, from the first message to the next morning. No promises of miracles, only what I see at my own sessions in Moscow.

Gong meditation in plain words

You lie on a mat under a blanket. I play the gong: very quietly at first, then louder, then quiet again. The sound is low and dense and you hear it with more than your ears. The vibration travels through the floor and the air, and your body feels it in the chest, stomach and palms.

You do not have to do anything. No breath counting, no imagining the sea, no 'letting go of thoughts'. Thoughts quiet down by themselves, because it is hard for the brain to plan tasks while processing that much sound. That is why the gong often works for people who struggled with regular meditation.

Gong bath, sound meditation, sound healing: are they the same?

Almost. All of them describe a practice where you lie down and sound does the work. 'Gong bath' points to the feeling of sound surrounding you like water. 'Sound meditation' is wider and includes singing bowls, drums and chimes.

The difference between a gong and singing bowls is density. A bowl has a clean, thin tone, good for precise work. A gong gives a wave full of low frequencies and overtones that fills the whole room. Besides the gong, I use other sound instruments to open and close the session gently.

How the first individual session goes

The whole meeting takes one and a half to two hours in three parts.

Conversation, 20 to 30 minutes. I ask how you are: how you sleep, what occupies your mind, whether there is a specific request. 'I am tired and cannot stop' is plenty. I also explain what will happen so nothing comes as a surprise.

Session, 45 to 60 minutes. You lie down and I start playing. In a private session I can see how your body reacts. If your shoulders rise and breathing quickens, I slow down. If you let go, I can give the sound more depth.

Integration, 20 to 30 minutes. You come back slowly, sit up, drink some water, and we talk about what happened. Some people see images, some fall asleep, some feel warmth in their hands. There is no right answer.

Where it takes place in Moscow

Private sessions happen in a quiet rented studio in Moscow or at your home. For a home visit I bring the gong, a mat and a blanket; you need space to lie down at full length and quiet for an hour and a half to two hours.

Occasionally I run open group gong meditations. There is no fixed schedule; dates are announced in the Telegram channel @Aromara_ru.

Gong and aroma

If you like, essential oils can be added. Before the session I offer a few scents and you choose one. Later it works as an anchor: one breath at home and your body remembers the state after the gong.

How to prepare

Wear soft clothes and bring warm socks: the body cools down during deep relaxation. Avoid a heavy meal for an hour and a half before the session and skip coffee right before it. Afterwards, keep the evening free if you can. A walk, a bath and an early night work best.

Who it suits, price and booking

It suits people who have lived in 'must do' mode for a long time, sleep badly, or tried meditation but could not switch their mind off. Please mention in advance if you are pregnant, have epilepsy, a pacemaker or a recent surgery. A gong session is not a substitute for therapy or medical treatment.

An individual gong meditation costs from 8 000 RUB, including the conversation, the session, integration and a week of support. To book, write in Telegram and say whether you prefer a studio or a home visit.