Find a comfortable position to sit or lie down.
You can close your eyes if that feels safe for your system,
And begin to take a few deep breaths,
Allowing each exhale to relax you a little bit more.
Just notice the surface that supports you.
Now imagine that you are a vast open sky,
Clear,
Wide,
And expansive.
The sky represents your self,
Your core essence,
Which is calm,
Spacious,
And non-judgmental.
As you focus on this expansive sky,
Notice any clouds passing by.
These clouds represent your parts,
Your thoughts,
Your emotions,
Or sensations that come and go.
You might see darker clouds representing heavier emotions like anger or sadness or fear or anxiety.
You might also see lighter,
Fluffier clouds for more neutral or positive feelings.
All are welcome.
Just observe these clouds without judgment.
Remind yourself,
I am not the clouds.
I am the sky.
The clouds are just temporary visitors passing through.
They do not define you.
They do not define the vast,
Calm sky.
Your self energy.
Watch as the clouds drift by,
Even if some seem stuck or heavy.
That's okay.
Just notice that they are separate from you.
Notice that they feel stuck or heavy,
But also that they are separate from you.
You,
As the self,
Remain clear and expansive.
As the sky,
Simply watch the clouds come and go.
You don't need to push them away or hold on to them.
Just let them be,
Knowing that you have the capacity to observe them all with compassion and curiosity.
Feel the spaciousness of the sky,
How it holds everything without getting overwhelmed or lost in any one cloud.
If any one cloud catches your attention,
Gently thank it for showing up,
Letting it know you see it and appreciate its presence.
Reassure it that you,
The self,
You are here to support it.
Take a few more deep breaths,
Feeling the expansive calm of the sky within you.
Slowly bring your awareness back to your surroundings.
Wiggle your fingers and your toes,
And open your eyes when you're ready.
