5 Ways to Fully Appreciate BTS's No. 29

There was a bit of a kerfuffle in my ARMY friend group after we listened to ARIRANG for the first time.

Many didn't know the history behind the Divine Bell of King Seongdeok and thought that a 1:39 track of what seems like mostly silence was a weird choice.

But I absolutely love No. 29.

Partly because of the bell's epic history -- it was cast waaaayyy back in 771 AD, its sound carries up to 25 miles, and it takes the full length of the track for its resonance to fade out completely!

And partly because of what it reminds me about presence.

PUT YOUR PHONE DOWN…

Since the advent of the smartphone, it's gotten more and more challenging to just be still. I don't know about you, but I actually feel uncomfortable if I'm not in motion.

In line at the grocery store, waiting at a stoplight, even during a lull in conversation with friends, I feel compelled to pull out my phone and fill the moment with content.

The first few times I listened to No. 29, I felt a similar discomfort. Followed by the urge to skip to the next track. (SWIM! It’s so good!!)

But then I thought, why can’t I just be still and listen? Why am I so afraid of a little quiet contemplation?

What’s so wrong with me that I can’t spend even a minute with myself?

BE HERE, NOW

Many ARMYs guessed that BTS wants us to meditate while we listen.

Others say it marks a shift in the tone of the album, from in-your-face, hype hip-hop tracks to a more introspective, softer sound in the second half.

And both are true.

Personally, I’m using No. 29 as a personal reminder to be still and breathe.

In a world that wants me to hustle and grind, to choose productivity over peace, to fill every moment with media … I love that the Divine Bell of King Seongdeok gives me an opportunity (or maybe challenges me?) to pause and just BE.

To practice being at ease when I’m not moving. Being still without turning to a screen.

But how do you do that?

I’m glad you asked.

Here are my Top 5 ways to fully appreciate No. 29 when it pops up on your playlist!

1. Gratitude Gong

For 1:39, list as many things as you can think of to be grateful for. And be specific. If Yoongi is your bias, you can be grateful for him, in general. But it’s richer if you’re grateful for his gummy smile at the BTS in Toronto picnic.

2. Box Breathing

Maybe as ARMY, we should call it Jack-in-the-Box Breathing!? Whatever you want to call it, this is a simple technique to relieve stress and help you focus. Here’s how it works:

**Inhale through the nose for 4 counts, expanding the belly + rib cage for a full breath

**Hold for 4 counts (without inhaling or exhaling)

**Exhale through the mouth for 4 counts, letting your belly + rib cage return to normal

**Hold for 4 counts (without inhaling or exhaling)

Continue this process for the duration of No. 29 and see if you don’t feel calm and focused afterward.

Note: If you’re pregnant, have high blood pressure, or suffer from severe anxiety, check with your doctor before you try a new breathing technique.

A full explanation of the science behind box breathing can be found at verywellhealth, available HERE.

3. Self-Compassion Break

If you’re going through something that’s difficult or causing you stress, use No. 29 to give yourself a quick self-compassion break.

 First, let yourself feel the feelings. What does the discomfort feel like? And where do you feel it in your body?

Next, walk through the 3 elements of self-compassion:

**MINDFULNESS

Say something like … this hurts, this is stressful, or this is a moment of suffering.

**COMMON HUMANITY

Remind yourself that you’re not alone. Other people feel the same way and/or have similar struggles.

**KINDNESS

Finally, express a little kindness toward yourself. You might say … may I be kind to myself, may I forgive myself, or may I give myself the compassion I need.

For a more detailed description of a self-compassion break, I recommend Dr. Kristin Neff’s resources, available HERE.

4. Senses Check-In

One of the quickest ways to get out of your head is to get into your body. So, for the duration of No. 29, try giving your eyes a break and tapping into some of your other senses.

First, close your eyes and focus on what you can hear. Traffic? The hum of a fan or AC unit? People talking? The sound of your breath? Anything else?

Next, focus on what you feel. Your feet on the ground? The fabric of your clothes? Air or sunlight on your skin? Where your hair touches your face, neck or back? Cool air coming in through your nose and warm air going out? Anything else?

Finally, focus on what you can smell. Is the air fresh? Can you smell food? Coffee? How about soap or lotion? Anything else?

Not only does a senses check-in give us a moment to rest, it improves concentration and teaches us to engage with our surroundings, helping us to be more present – which is always a good thing.

Click HERE for a guided senses check-in meditation that lasts 1:39, just like No. 29.

5. Absolutely Nothing!

Challenge yourself to spend the entire 1:39 doing as little as possible. Just be still and breathe.

Of course, thoughts will come into your mind and that’s okay. But rather than getting caught up in them, visualize those thoughts as clouds … and let ‘em pass right on through.

The idea is to observe your thoughts rather than identifying with them, remembering that they are not facts. You just can’t believe everything you think!

The next time you hear No. 29, try one of these strategies and see what happens! I’d love to know what you tried and how it worked for you.