Hereโs a Sample of the โSky-like Mindโ Guided Meditation Script:
Take a comfortable seat in a place thatโs quiet and free from distractionsClose your eyes, and sit up a little taller.With your chin neutral, left the crown of your head toward the skyAt the same time, release your shoulders, soften your belly, and relax into your thighsBreathe slowly, patiently and evenly in and out through your noseLet the length of each exhale breath be at least as long as the length of the inhaleSettle in on a breath thatโs quiet, comfortable, and easy(pause 3 breaths)As you sit here, watching and noticing breath, notice also how the mind is always at playThoughts come and go. Perhaps emotions.As thoughts arise, if we can let them be, theyโll also dissipate, or fade awayAnother thought may take its place,Or better yet, thereโs just space
Recognize that space between the thoughts,The moments when itโs just you sitting here, watching the breathThereโs nothing to do right now, other than pay attention to breath(pause 3 breaths)As you sit here, present with breath,Thereโs still movement in the mindThis time, when you recognize a thought, or the process of thinkingWatch that thought as if youโre watching it from a distanceNotice, how thereโs the part of you thatโs thinkingBut also, thereโs the part of you thatโs watching, witnessing, noticing the thoughtThereโs a separation between your thoughts, and you, the thinkerAnd further back, behind all that, thereโs the you thatโs awareness itself(pause 3 breaths)Thoughts, and the movement of your mind, the appearance of your mindLike clouds in the skyMoving, changing, coming and goingThey take shape, the last for a while, then they dissipate – like a cloud dissolving into thin air
