This meditation I call Thought Clouds.
It's a technique similar to Mindfulness of the Breath,
But using the visual images of clouds in the sky.
So prepare for your meditation in the usual way.
Relaxing body.
Letting go of tensions.
Moving to abdominal breathing.
Three lovely deep breaths.
And then moving into Mindfulness of the Breath.
That gentle rhythm.
Observing the sensation at the tip of your nostrils and your upper lip.
Cool and dry as you breathe in,
And warm and moist as you breathe out.
We can transfer our focus to the visual experience of the sky as our minds.
So visualize it.
Vast,
Spacious,
The most beautiful blue.
And you're just sitting there on a fluffy white cloud,
Enjoying that spaciousness.
It's wonderful to be alone without feeling lonely.
It's wonderful to feel unhindered by the interruptions of unwanted thoughts and emotional disturbances.
But occasionally they arise.
As a thought or emotion arises,
Turn it into a little cloud out there in your field of vision,
Just drifting in to your awareness.
It may be large.
It may be dark.
Or just a wisp of white fluff.
And as you observe it,
It moves and changes until it passes out of your field of vision.
And you are blessed with the experience of spacious blue sky again.
Until another mental event arises.
Again,
Transform it.
See what arises.
Don't push it or control it.
Just let it manifest in that gorgeous blue sky.
Watch it as it changes and moves.
And because you are not feeding it,
You are just observing it,
It disperses and leaves.
This is your meditation.
To watch your thoughts and emotions simply as clouds in the sky.
They manifest for a time,
But they are always changing.
And then they leave.
