Hey, welcome.

In this meditation, we're going

to practice calming down our mind.

And to help do so I brought

something very special with me.

I'll share it with you in a moment.

First, I just want to say a lot of times

when our mind feels stressed and chaotic

it's because our thoughts are going

from one thing to another to another.

So one way we can help calm our

mind is by giving it something

simple and pleasant to focus on.

And this is where the

special thing comes in.

I brought my personal

set of bells with me.

You want to hear what they sound like?

Pretty nice, right?

So what we're going to do is just practice

listening to the sound of the bell.

I'll ring them.

And all you need to do is listen to the

sound all the way until it goes back into

silence, when you can't hear it anymore.

If you'd like to close your

eyes, you can do so now.

Let's try it out.

Hmm.

So how was that for you?

Notice if you feel a little more calm.

Let's try it again.

And this time I'll ring

them three times in a row.

All you need to do is just bring your

full focus to the sound of the bell,

letting it relax you and keep listening

to it until you can't hear it anymore.

Let's try it for three times.

Great job so far.

You may notice when doing this, that your

mind goes back into negative thoughts

or something that makes you scared or

is creating some anxiety or stress.

When that happens, just bring

your attention back to the sound.

Let's try it.

And this time I'll ring

them four times in a row.

Each time just focusing on the sound.

Okay.

And before we close our meditation,

let's take one more deep breath together.

In through the nose.

Slowly out through the mouth.

When you're ready, you

can open your eyes again.

Alright.

So that was our bell meditation.

You can do this as many times

throughout the day as you'd like.

It's a great way to help calm your mind,

especially when you're feeling a little

stressed or you're experiencing a lot of

different and maybe difficult thoughts.

The bell can help center your attention,

train you to feel a little more

focused, more present, and more calm.

Thanks for meditating with me.

I'll talk to you soon and

until next time, take care.