Begin by sitting or lying down in a comfortable position.
Start by bringing awareness to your breath.
Noticing what it feels like when you breathe in and out.
Observing your own rhythm without trying to change it.
Take a few moments to be mindful of your breath.
If you find your mind wandering,
Just take notice of this and direct your mind back to your breath.
Now turn your attention to your thoughts,
Noticing their arrival in your mind.
They may come in the form of memories or images.
Just notice them as they flow through your mind.
Imagine each thought as a cloud in the sky,
Coming and going,
Floating in and drifting out.
You may notice that you have many thoughts flowing through your mind.
They may be racing by.
They are like groups of clouds moving swiftly through the sky on a windy day.
There is no need to make sense of them or try to control their rapid movement through your mind.
Just observe the experience as if they are clouds moving rapidly through the sky.
You may have the opposite experience of very few thoughts going through your mind.
You may find yourself thinking,
Where are my thoughts?
What should I be thinking about?
Just notice these thoughts in your mind like they are clouds in the sky.
Little clouds moving at their own pace.
In this experience,
You are gaining an understanding of your own mind.
Just let the thoughts come and as they do,
Imagine them as a cloud moving through the sky.
You may find that your thoughts have become judgmental.
I'm doing this wrong.
My mind shouldn't be wandering.
This is stupid.
Just notice these thoughts flow through your mind like clouds in the sky.
Perhaps these clouds are darker.
Perhaps they are bigger and appear more frequently.
Just notice these thoughts as they appear and let them flow through your mind just as the clouds flow through the sky.
Without judgment,
Without effort,
They just come and go.
Come and go.
Each thought followed by another.
Consider your mind as the sky and the clouds as your thoughts floating by.
You may find yourself holding onto your thoughts.
Just notice this and then let them go.
You may find yourself trying to avoid certain thoughts.
They may appear like scary,
Stormy clouds or dark,
Foreboding clouds,
But even these clouds will drift along if you let them.
Let them pass through your mind as they are replaced by other thoughts.
Imagine your thoughts as clouds of all shapes and sizes and colors moving through your mind,
Some slowly,
Some rapidly,
Some frequently,
Some seldomly.
They may look like powerful,
Forceful clouds or they may be wispy and fragile and delicate.
No matter what the thought,
Notice that they continue to move through your mind just like the clouds in the sky.
Take a few quiet minutes to continue to notice your thoughts move through your mind like clouds in the sky,
Letting them move through your mind at their own pace,
In their own rhythm.
If you find that your mind wanders away from just observing your thoughts,
Simply notice that your mind has wandered and gently redirect your focus back to observing your thoughts.
If feelings of physical sensations arise,
Just notice them and then bring your attention back.
You are focusing your attention on your thoughts,
How they move through your mind,
Picturing them as clouds in the sky.
As you do this,
You are learning about your own unique mind and how it wants to interact with your thoughts and how you can learn to just observe them,
Describe them and let them go like clouds moving through the sky and fading away.
Now turn your attention back to your breath.
Inhale and exhale.
And when you feel ready,
Open your eyes and become more aware of your environment.
