Bowl Sit

How this timer works

A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A singing bowl rings at each change of step. It closes with “That's the end. Take your time getting up.”

1. Settle

   Sit. Let the bowl come up underneath you, and do nothing else for two minutes.

   2:002 minSETTLE

2. Follow the breath

   Follow the breath. When you notice you have left, come back. That noticing is the practice.

   7:007 minSIT

3. Widen

   Let the attention widen past the breath. Sound, the room, the bowl. Hold all of it loosely.

   7:007 minSIT

4. Rest

   Nothing to follow now. Sit with the bowl until it stops.

   5:005 minSIT

5. Come back

   Hands, feet, the weight of you on the floor. Open your eyes when you are ready.

   1:001 minSETTLE