This meditation is called Sky Mindfulness.
Find a comfortable,
Safe and undisturbed place that you can sit or lay down.
Be sure that your spine is long and your body feels relaxed and supported.
You always have the option to close your eyes or keep them open,
Fixing your gaze and turning your awareness inward.
As you're ready,
Notice your breath.
Without giving in to the desire to change anything,
Just notice.
Perhaps you can feel a subtle change in temperature or sensation around your nostril or upper lip.
You could release your jaw and let your lips stay slightly parted if this feels comfortable in your body.
You might invite your tongue to soften and your eyeballs to sink back into the support of your eye socket.
Continue observing the flow of breath,
Of prana,
Your vital life force energy in and out of your body.
Noticing this beautiful anchor that is always there for you.
Simply expanding with the inhale and softening with the exhale.
Know that you can always come back to this place and observe your breath,
Your anchor.
You can always depend on your breath to bring you into the present moment.
Now as your body breathes for you,
You might begin to notice your thoughts.
What's there?
Are your thoughts moving into and out of your mind at a rapid rate?
Or perhaps you notice the same thought repeating over and over.
Without judging your thoughts,
Just notice.
You could imagine your thoughts are like clouds passing in the sky.
Let them come and then let them go.
It's important to understand that you are not your thoughts.
You are the sky.
The ever steady and stable presence and your thoughts,
Well they are just the weather.
Watch them come,
Watch them go.
Practicing non-attachment.
Noticing if you desire running with a story about why the thought is there,
What it means.
Instead,
Just let it go and observe.
Acknowledge the thought and then release it and let it go until you see the next one arrive in your awareness.
After some time,
You might start to notice more space between your thoughts.
As if there are fewer and fewer clouds passing in the sky.
Just notice what's there and let it go.
You may spend a few more moments in silence practicing mindfulness.
Always remember you have your breath to return to as your anchor.
You might begin to spend more time noticing the space between your thoughts,
Also known as the gap.
If not,
That's okay too.
It's a normal function of the mind to have thoughts.
So if you find your mind wandering,
Just gently offer guidance to come back to noticing.
Back to your breath in the present moment.
Now release it.
You
