Sometimes all you need is a few quiet minutes and something to tell you when they're over. Choose how long you want to sit, pick a bowl, and let the bells keep time so you don't have to.
A bell marks the start, gentle bells can bring you back along the way, and a final bell lets the session ring out.
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Keep this page open and your screen on. You'll get 10 seconds to settle before the first bell.
Sit comfortably. On a chair, a cushion or the edge of the bed. Back upright but not stiff, hands resting.
Start short. Five or ten minutes is enough. It's easier to come back tomorrow to something that felt doable today.
Rest your attention on the breath. Notice the air moving in and out, without changing it.
When your mind wanders, come back. It will wander, again and again. Noticing that and returning to the breath is the practice itself, not a sign you're doing it wrong.
When the final bell rings, stay for one more breath. Let the sound fade before you open your eyes.
What the interval bells are for. A soft bell every five or ten minutes is a gentle check-in: where is my attention right now? If you've drifted, it's a cue to come back. If you're settled, let it pass.
You may have noticed how rarely the mind stays where you are. In one large study, people's thoughts had drifted away from what they were doing in almost half of their waking moments.
Meditation doesn't stop that. It trains the part that comes after: noticing you've drifted, and choosing to come back. Each return is a small repetition, like a rep in a workout.
For your nervous system, a few minutes of sitting still with an easy breath is a pause between demands. It won't change a stressful day on its own. Coming back to it regularly is how it starts to feel familiar, and easier to find when you need it.
Researchers at Harvard asked 2,250 people about their thoughts at random moments through the day. On average, their minds were wandering 46.9% of the time.
Studies of focused meditation describe a repeating loop: attention rests on the breath, the mind wanders, you become aware of it, and you shift back. Returning is part of the practice.
In a 2019 study, adults new to meditation practised a 13-minute guided meditation every day. After eight weeks, but not after four, they showed better attention, memory and mood than a group who listened to podcasts instead.
There's no single right length. If you're new, start with 5 or 10 minutes and add time when it feels easy. In research on beginners, 13 minutes a day for eight weeks was enough to make a measurable difference.
They're a gentle reminder partway through. When one rings, check where your attention is and, if it has drifted, come back to the breath. Leave them off if you prefer silence.
Not reliably. Browsers can pause sound and timers when the screen locks or you switch apps, so keep this page open with the screen on. The timer keeps your screen awake while a session is running, where your browser allows it.
Whichever sound you find easiest to settle with. Bronze is low and long, Copper sits in the middle, Brass is brighter and clearer. Press Listen to hear each one before you start.
This timer is a practice tool, not a treatment. If meditation brings up strong distress, stop, and consider talking to a doctor or mental health professional.