Some days, the mind feels especially loud, restless, and volatile. This can leave us feeling upset and overwhelmed. However, meditation can help calm and quiet the thoughts, and reveal the true nature of the mind.
Here’s a meditation that you can do, to experience a mind like the sky.
Begin in a comfortable seated position. Feel your weight of your sitting bones against your cushion, chair, or mat. Notice the length of your spine and the breadth of your shoulders and chest. Observe the steady, smooth, and natural rhythm of your breath. When you are ready to begin your meditation practice, close your eyes.
As you tune in with your breath, notice your thoughts. Do not try to judge them—regardless of how these thoughts make you feel. Rather, take a step back and observe them, simply breaking away from the role of the thinker and taking on the role of the observer instead.
See how your thoughts behave—how they whirl around, how one thought erratically jumps to the next, or how each one goes on loop. Instead of being consumed by your thoughts and emotions, watch them instead. Take as much time as you need. Be curious.
While you watch your thoughts, imagine your mind as though it were like the sky. Know that your mind is spacious, limitless, and full of possibilities, that the quiet spaces between your thoughts are the vast expanse of blue, and that your thoughts are simply passing clouds.
Keeping this in mind, begin to observe and watch your thoughts as though they were slow, gradual, and gentle passing clouds. Suddenly, you realize that these thoughts are not as heavy or as threatening as you believed them to be.
Notice that you now feel a bit calmer. Understand that this subtle sense of peace is a quiet space in your mind, that vast expanse of blue.
Stay here for a few minutes. When you are ready to end your meditation, come back once again to the weight and shape of your body. Feel the rhythm of your inhalations and exhalations. Slowly, open your eyes.
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