Here’s a Sample of the “Sky-like Mind” Guided Meditation Script:
Take a comfortable seat in a place that’s quiet and free from distractions
Close your eyes, and sit up a little taller.
With your chin neutral, lift the crown of your head toward the sky
At the same time, release your shoulders, soften your belly, and relax into your thighs
Breathe slowly, patiently and evenly in and out through your nose
Let the length of each exhale breath be at least as long as the length of the inhale
Settle in on a breath that’s quiet, comfortable, and easy
(pause 3 breaths)
As you sit here, watching and noticing breath, notice also how the mind is always at play
Thoughts come and go. Perhaps emotions.
As thoughts arise, if we can let them be, they’ll also dissipate, or fade away
Another thought may take its place,
Or better yet, there’s just space
Recognize that space between the thoughts,
The moments when it’s just you sitting here, watching the breath
There’s nothing to do right now, other than pay attention to breath
(pause 3 breaths)
As you sit here, present with breath,
There’s still movement in the mind
This time, when you recognize a thought, or the process of thinking
Watch that thought as if you’re watching it from a distance
Notice, how there’s the part of you that’s thinking
But also, there’s the part of you that’s watching, witnessing, noticing the thought
There’s a separation between your thoughts, and you, the thinker
And further back, behind all that, there’s the you that’s awareness itself
(pause 3 breaths)
Thoughts, and the movement of your mind, the appearance of your mind
Like clouds in the sky
Moving, changing, coming and going
They take shape, they last for a while, then they dissipate – like a cloud dissolving into thin air
