A gong at the start and a gong at the end, with music underneath. No voice guiding you, so you are free to practise whatever you choose.
Listen to the Meditation
About This Practice
The same as the silent version, with music running underneath. The gong marks the start and the end so you are not watching the clock, and what happens in between is up to you.
Music suits some people and gets in the way for others. It can give restless attention something to rest against, and it can cover a noisy environment. It can also become the thing you are listening to rather than a background to practise against. Try both and use whichever leaves you more able to concentrate.
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.