In a comfortable seated posture or maybe you're lying down just take some moments to settle into your body notice whatever is most noticeable as you arrive in the here and now that might be emotions or thoughts or physical sensations so simply noting no clinging,
No resisting now shift your attention to the movement of your breath in and out of your body again noticing it where it's most noticeable for you just following the movement with your full attention and now I want you to bring to mind something that's troubling you the thing that's causing you emotional distress the cluster of thoughts and feelings and emotions and storylines you might be feeling anger,
Shame,
Sadness,
Frustration,
Fear,
Guilt,
Helplessness so I want you to now take all of that,
All of that content that's causing you to suffer I want you to imagine that it's a big,
Dense,
Dark cloud visualize that cloud,
What does it look like?
Can you see the tone of grey?
Can you visualize how much space it's taking up?
Now I want you to look a little beyond this cloud open up to what you can see past it which is a clear,
Open,
Vast sky this cloud is just blocking one part of that sky and what that vast,
Clear sky represents is your awareness and so your cloud of emotion is just one area in your awareness it's dense,
It's heavy,
So it takes a lot of your attention clear space beyond is always there but what is impermanent is this dense cloud,
Is the darkness they all always dissolve all that's required is patience and acceptance and know that this is just one small fragment of your experience that clear,
Vast,
Open,
Pure,
Good sky will always be there so can you accept the presence of this dense cloud?
Knowing that it's impermanent knowing that you always have that purity and that basic goodness and space of the clear sky with you see how it feels to just accept it,
What you're feeling,
What you're thinking let that experience be here and trust that in time your sky will be clear again
