Observing thoughts like clouds

How does it work?

Thoughts can swirl around in your head and bother you even when you’re resting. You might experience the feeling that you „can’t turn your head off“. Tibetan monks may be able to think of nothing at all, but for an ordinary person it is very difficult. The good news is that it is not necessary. There is no need to get rid of thoughts completely. It is enough to notice that they come to mind, but there is no need to develop them any further.

The mindfulness technique helps you to take on the role of a non-judgmental observer. Thoughts will still be in your head, but they won’t bother you as much and trap you in the „what if“ trap.

Instructions:

1. Inhale and exhale through your nose several times.

2. Take the role of a curious observer.

3. Imagine your mind as a blue sky and the thoughts that come into it as clouds.

4. Notice that the thought has occurred to you, but do not develop it.

5. Imagine that this thought continues to float through the sky like a cloud.

6. Notice the next thought that comes and continue in the same way.

7. If you stay with a thought longer, focus your attention back on the breathing.

 

Try mindfulness exercises when you can’t fall asleep because your mind is swirling with thoughts and fears.