Find a comfortable position either sitting or lying down as per your preference.
You may choose to close your eyes or keep them open focusing softly on a point in front of you.
We will begin by simply noticing our breath.
No need to change it.
Just notice air flowing in and out.
Inhaling slowly through your nose and gently exhale through your nose.
Let your with each inhale and soften with each exhale.
Inhale calm,
Exhale ease.
Repeat this for a few cycles.
If your mind wanders gently bring it back to the feeling of breath at the tip of your nose.
No judgment just return.
Let your breath be your anchor.
Stay here for a few more gentle breaths in and out.
Allow your body to settle into this moment.
Imagine you're outside on a beautiful day.
The weather is pleasant and a gentle breeze caresses your face.
As you look up at the sky you see clouds floating by.
Notice the shapes of these clouds.
They might be fluffy and round or long and wispy.
There's no need to name or categorize them.
Just observe their forms.
As you watch the clouds some of us might notice thoughts arising in our mind.
Let the thoughts be just like clouds in the sky.
These thoughts appear,
Change and eventually drift away.
For the next few moments imagine that each thought that comes into your mind is like a cloud.
See it form,
Watch it float across the sky of your mind.
Simply observe these thought clouds as they come and go just as you would watch real clouds in the sky.
Allow them to drift by naturally without following or resisting them.
If you find yourself getting caught up in a particular thought,
Gently bring your attention back to your breath and return to watching the clouds in your mind.
Like the vast sky that holds all clouds,
Your mind can hold all thoughts without being disturbed by them.
As we come closer to the end of this practice,
Take a moment to appreciate the spaciousness of a mind.
Thank yourself for taking this time out today.
You have just practiced mindfulness.
In simple terms,
Mindfulness is paying attention to the present moment with curiosity and kindness without getting caught up in judgments or worries.
Just as you observe the clouds in your mind,
You can bring this same gentle awareness to your everyday activities.
Remember,
Mindfulness isn't about clearing your mind.
It's about noticing your thoughts and experiences without getting tangled up in them.
This skill can be incredibly beneficial in your daily life.
You can practice this cloud watching mindfulness anytime anywhere,
Whether you're waiting in line,
Taking a walk or even during a busy workday.
Simply pause,
Notice your thoughts and let them float by like clouds in the sky.
The more you practice,
The more natural it feels.
With time,
You may notice more calm in challenges,
More joy in small moments and a deeper connection with yourself and the world around you.
Now,
Slowly bring your attention back to your surroundings.
If your eyes are closed,
While letting your breath be the anchor,
Inhale calm,
Exhale ease.
Gently bring back your awareness and if your eyes were closed,
Open them on a count of three,
Two,
One.
Well done.
May you carry the sense of spaciousness,
Calm and ease with you as you continue your day while watching your thought clouds with gentle curiosity and kindness.
