“Listen, listen. This wonderful sound brings me back to my true self.”
– Thich Nhat Hanh
This meditation uses external sound to help maintain focus and concentration. In many traditions, temple bells are used as reminders to take a moment to stop, reflect and breathe. Allow the sound of a ringing bell or chime to remind yourself to pause, become aware of your breath, and return to that quiet place within. Do this anywhere and anytime you hear a bell.
(Bell rings) Inhale and focus on the sound of the bell. Allow other sounds to fall away. Exhale and listen as the sound begins to fade and then stops. Listen to the silence that exists where the sound was before.
Breathe in and out normally.
(Bell rings) See if you can inhale for the duration of the ringing. Hold the breath in for a moment.
(Bell rings) Exhale for the duration of the ringing . Hold your breath out for a moment as you attend to the sound of the non-ringing.
Allow your breath to return to normal as you focus on the thought:
In silence I become aware of my true self.
