Meditation Timer a low frequency Temple Bell sounds every 3 minutes for 15 minutes.
As your meditation practice deepens it's useful to lengthen the space between the sound of the Bell. In this video Jurek is playing the Bell and allowing two minutes between each sound this means the sound is first heard then it gradually falls into silence before the Bell is played again. The focus is purely on the sound as it is heard and then moves to silence. there is an additional two minute silence to end the video.

Basic guidelines for the sound meditation

Find a safe and comfortable place to sit and listen to the sounds using headphones or good quality speakers.

Sit in a position that feels good for you, straighten your back and feel your body supported by the chair, the floor

When ready close your eyes

Take a few deep breaths noticing how your body naturally rises and falls with the inhale and exhale, feel that familiar rhythm of the body moving as you breathe in and out

If you've been feeling anxious try extending the out breath so you breathe in for the count of 4, hold for the count of 2 and then breathe out for the count of 7 and do this again three times and return your normal way of breathing.

Now you've begun to feel more relaxed with your breathing turn your attention to the sound of the Bell, focusing on the sound, perhaps the quality of the sound, following the sound to silence, acknowledging your thoughts but not engaging in a dialogue with your thoughts. An example may be "the bell reminds me of something" when sitting in meditation the idea is not to continue those thoughts to "where have I heard the sound before, was it this place or that, who was I with, what was I doing but rather just note you had the thought and bring your focus back to the sound.

If for any reason you become distracted by thoughts or a sound from outside then focus again on your body breathing, feel the familiar rise and fall of your body and when you feel settled return your attention to the sound of the bell

When the meditation is finished take a moment to focus on how you are feeling, notice any thoughts, how your body feels and then gradually bring some movement back into your body perhaps rubbing your hands gently together, having a stretch by lifting your arms above your head, do whatever you need to be fully back in your space - drink some water

Om Shanti

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Love, peace and best wishes - Pam and Jurek
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