Before we begin make sure you are sitting in a comfortable position.
You don't have to be seated in a meditative position.
Just make sure you will not fall asleep or fall over for the next five minutes.
So anything that is comfortable and can sustain you for the next five minutes,
That position works.
Take a few moments.
All right close your eyes.
Take a slow breath in and breathe out.
One more deep slow breath in and let it out with a sigh.
Settle down as you begin with the first part.
For the next two minutes you will just observe what shows up in your mind.
A sentence,
An image,
A memory,
It could be anything.
Just observe and add a small label before the thought.
I am having the thought that.
For example I am tired.
Just make a small change.
I am having the thought that I am tired.
This is so difficult.
You change it to I am having the thought that this is so difficult.
I want to check my phone for a notification.
Change it to I am having the thought that I should check my phone for a notification.
So just observe and before every thought add these few words.
I am having the thought that.
If it is possible you can speak it aloud otherwise just do this exercise mentally.
Keep going.
For every thought that comes up use the same line.
Stay with the labeling.
Nothing else and then move on.
All right now we move on to the visualization.
Keep your eyes closed.
Picture a blue sky above you.
You are lying on the ground on fresh green grass just looking at the blue sky above you.
Feel your body on the ground,
Your palms,
Your feet gently brushing against the grass.
The sky is overhead.
Now every time a thought appears in your mind turn it into a cloud and let it go into that blue pristine sky.
Every time there is a thought convert it into a cloud and let it float into that sky.
Just place it there.
One by one all the thoughts converting into clouds placed onto the sky.
As you put more and more thoughts onto the sky you can feel a gentle breeze beginning to blow.
You can feel it on your face,
On your palms,
On your feet and it is gently beginning to move the clouds.
Keep adding more thoughts to the sky.
The breeze will take them away one by one by one.
Continue with the same practice.
The gentle breeze will take away your thoughts gradually.
Thoughts close up,
Cloud forms,
Cloud moves.
Continue with it.
Now it is time to wrap up the visualization.
Come back to your body,
To the present moment.
Wiggle your hands and legs.
Open your eyes.
Take your time.
You can now journal about your experience.
Note down what came up,
How you felt,
What were the thoughts.
This will help you keep track as you practice this again and again.
Thank you.
