Find a comfortable posture with your back straight,
Chest open and shoulders relaxed and chin slightly down.
Whenever you are ready,
Close your eyes.
Become aware of your body.
And now visualize yourself lying on your back in an open field.
The day is beautiful.
The temperature is perfect.
Just how you like it.
You are lying down,
Observing the clear blue sky,
Watching the white clouds come and go.
Imagine that in these clouds you can see each of your thoughts.
One cloud for each thought.
Notice what your mind is saying with curiosity.
Don't try to control your thoughts or the clouds.
Simply pay attention to them as an observer.
Without judgments,
Without engaging with the thought.
Let it pass and check the following thought.
If you lose yourself into thoughts and lose the flow of the exercise,
It doesn't matter,
That's to be expected.
Simply come back to the exercise.
Return to your position lying in the field and catch the next cloud and thought that comes up.
Simply observing the flow of your thoughts as they come and go.
If you have thoughts about this exercise,
Place them on clouds and watch them drift across the sky.
Notice how easy it is to drift away into thoughts and lose the sense of being just an observer.
Let go of the exercise and notice your breath.
Pay attention to your body.
Become aware of the surface supporting you.
Notice the sounds around.
And slowly,
Slowly open your eyes.
