A gong at the start and a gong at the end, and nothing in between. No voice, no music, just a way to time whatever practice you choose.
Listen to the Meditation
About This Practice
There is no guidance here, which is the point. The gong marks the start and the end so you are not checking the time, and everything between the two is yours.
Use it for whatever you are working on. Following the breath. Noting. Repeating a mantra. Sitting with something uncomfortable and letting it be there. Silence suits practices that need your full attention without a voice talking over them.
Most people move here once a practice is established and they no longer need to be walked through it. If you are new to meditation, start with a guided one and come back to this when the instructions have become internal.
Micro Practice: Three Breaths
Before you begin, decide what you are practising, then take three breaths.
- Breathe and settle on the breath itself.
- Breathe and name what you are here to practise.
- Breathe and begin.