Vision: Cloud
There is something uniquely powerful about finding a slowly-changing scene to behold. It gives us an access point to the present moment, while also recognizing its transience, its continuous state of change, allowing us to let go, again and again, to be present with what is. This week, we will focus on a cloud.
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You can pause this recording while you find a place.
If you can find a place in nature,
Surrounded by trees,
Or with grass beneath your feet,
Even better.
If you live in an urban area,
Just find a soft place to sit or lay down.
If you can,
Put a blanket down and lie on the ground facing the sky.
If this isn't practical,
Sit or stand in a way that allows you to look up at the sky without straining your neck.
Settle comfortably on your blanket,
Cushion,
Or chair,
And begin to take a few deep breaths.
In through your nose,
And out through your mouth.
Let the tension in your shoulders soften.
In your forehead,
In your jaw,
In your neck.
In your low back,
In your stomach.
All the way down.
Gently close your eyes,
And rest your hands lightly on your lap.
Take all the stress you're holding within your body and breathe it out.
Allow your breath to simply come and go.
In through your nose or mouth,
Out through your nose or mouth.
Now slowly open your eyes and rest your gaze on a cloud or group of clouds.
You might see other objects in the sky like birds,
Planes,
Satellites,
Radio towers,
Phone lines.
That's okay.
Those are just part of our world too.
Just find a cloud to rest your attention on.
Allow your vision of the cloud to take precedence over any other object in the sky,
Placing your full attention on it.
Observe the cloud as it floats to the left,
Or to the right,
Up or down,
Further away from you or closer to you.
You don't have to judge the cloud and its motion.
Just allow the cloud to do what it wants to do.
You might begin to notice thoughts or feelings coming to draw your attention away.
This is absolutely normal.
And don't push these thoughts away.
Just notice them.
Allow them to float away.
Pushing thoughts away just ties you even closer to them.
Don't try to grasp the thought or pull it closer or push it away.
Just notice the thoughts or feelings and gently bring your attention back to the cloud.
After a while you might find it necessary to soften your focus on the cloud.
Still keeping your eyes open,
But allowing the edges of the cloud to be fuzzy.
If this causes you to become more entrained in your thoughts or feelings,
Just return your full focus onto the cloud.
Continue like this for a while.
You might begin to notice thoughts or feelings coming to draw your attention away.
Just notice them.
Pushing thoughts away just ties you even closer to them.
Pushing thoughts away just ties you even closer to them.
Pushing thoughts away just ties you even closer to them.
Pushing thoughts away just ties you even closer to them.
Pushing thoughts away just ties you even closer to them.
Slowly bring your awareness back into your environment.
Hear the sounds around you,
If there are any.
People,
Birds,
Cars.
Feel the pressure of your body against the ground and the gentle rise and fall of your breath.
Try to take this grounded sense of focused attention and open-handed awareness with you throughout your day.
Thank you for participating in this episode of Methods.
For more information,
Please visit us at MethodsPodcast.
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Until next time.
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