2-Minute Bell Practice

This is a 2-minute bell practice, which I find particularly useful when my mind is host to runaway, cascading thoughts. Consisting of a series of simple bell strikes, the guidance is to settle the attention on the chimes from beginning to the moment they fade to nothing.

Transcript

Welcome.

Over the next two minutes,

I'm going to play a series of bells.

It's a pleasant chime that will last for a few seconds.

See if you can bring your full attention to the sound of the bell right up to that moment,

That micro moment when it disappears.

And then when the bell repeats,

Again bring your attention back to it and see if you can stay with it,

Completely attending to it and nothing else until it completely disappears.

Your mind is very,

Very likely to wander and you'll find that you've lost attention to the bell and that's okay.

Simply without judgment or beating yourself up,

Simply bring your attention back to the bell and carry on.

There's nothing special about the bell or the bell sound.

It's just another object that we can bring our attention to,

Like the breath that we've used in previous meditations.

As you listen to the bell,

See if you can allow your mind and your body just to let go and relax onto it for this short two minute meditation.

So let's get started.

Okay.

Okay.

Okay.

Thank you.

So once you finish up this meditation,

See if you can bring some of that calm,

Relaxed attention into whatever it is you're going to next after this practice.

Reviews

👍🙏

Very cool. Thank you.

Excellent. I did pretty good. Will use again

Amazing how I got relaxed just in 2 minutes thank you so much.💛🙏

One of the best methods to calm my little Monkey Mind for a few minutes. 🐒🤗