Taking a moment now to make yourself comfortable.
You might like to lie down or you can sit up.
And when you are ready gently closing your eyes.
Or if you prefer you can just relax your gaze.
You might like to place a hand on your heart and another on your belly.
Let your body soften and melt into the bed or the floor.
Taking a deep breath in through our nose,
Feeling our belly rise and letting it out with a sigh.
Taking another deeper breath in now,
Feeling your belly rise and letting it out with an even bigger sigh.
Letting your body feel heavy and relaxed.
Reminding yourself that this is your time now.
There is nowhere that you need to be but right here.
This is your time.
And gently in your mind's eye beginning to imagine a beautiful green meadow.
The meadow seems to stretch on and on,
Rolling over the hills and into the horizon.
It is peaceful here.
You feel safe and grounded.
And as you walk through the meadow with your bare feet landing on the soft green grass.
You see a beautiful patch of grass surrounded by little clovers.
And you decide to lie down here for a moment.
With your back resting on the ground,
You feel the sun falling gently on your face.
Landing like little kisses on your skin.
You feel warm,
Supported and calm.
You breathe the air in deeply down into your belly.
And let it out with a sigh.
You feel calm and at peace.
As you're lying down,
You begin to notice the clouds moving gently across the sky.
You see them slowly appear from the left.
And move slowly across the sky before disappearing behind the hills.
Now imagine that each time you think a thought,
It floats by on one of these clouds.
You see the thought appear,
Travel across the sky and then disappear behind the hills.
There is no need to grab the thought.
You can just observe the thought coming and going.
Doing this for a few moments now.
When your mind shows you a thought,
Watch it come,
Float across the sky.
And then gently disappear.
We're just observing the thoughts coming and then leaving.
As you are watching the thoughts on the clouds,
You realise that you are like the sky.
Your thoughts are the clouds.
They come and they go.
Some look like storm clouds,
Heavy and grey.
And others look like fairy floss,
Little faces or cute bunnies.
Either way,
You watch the thoughts come and you watch them go.
You are the sky,
A steady presence,
Always there no matter the weather.
Observing it all,
Letting it be there,
Knowing that it will come and it will go.
That the cloud doesn't change you.
You are always there,
Observing it all.
And when you are ready,
Gently letting go of this practice,
Letting go of those images.
And slowly coming back into your body,
Back into this time and space.
Taking a moment to wriggle your toes and wriggle your fingers,
Saying a big thank you to yourself for giving yourself this time now.
And when you are ready,
Gently opening your eyes,
Having a stretch and a yawn and getting ready to go back into your day.
