Clear the Clouds
Notice the sounds around you, the sounds outside, the sounds in the room, the clock, the air conditioning, the music. Notice if you’re clenching any muscles. Loosen your grip and release the tension. Now get comfortable, but not too comfortable, and relax your body, all the way from the top of your head to the tips of your toes.
As your body relaxes, loosen the grip on your thoughts. As you relax your thoughts, create a distance between you and your thoughts. Let your thoughts move above you. Visualise your thoughts as clouds in the sky. Watch your thoughts move through your mind, like clouds drifting through the sky.
As you watch the clouds, notice if the clouds change shape or create patterns in the sky. Notice if they’re grey and stormy, or wispy and fluffy. Notice how quickly or slowly they move. Watch the wind carry the clouds away. Now there are no clouds, only an endless stretch of clear blue sky, a clear mind.
Now draw your attention away from the blue sky and slowly drift back down towards where you are, right now. For the next couple of minutes, just follow the movement of your breath. If your attention drifts, bring it back to your breath.