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.
Thirty minutes is a long sit. Most people arrive here after a practice has been established for a while, and it is worth building up to rather than starting with.
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.