Let Neil Seligman help you unlock the power of this art to open your mind and nurture an inner sense of calm
“Clouds are in a state of continual flow. They teach us how to be fearless, embrace change, fly and disappear,” Neil tells us. This is a great eyes-open technique to help you focus on your internal state while engaging fully with what you see. Begin by finding a comfortable posture and bringing attention to your breath. Take a few moments to let yourself arrive and allow the breath to draw you gently into internal awareness.
1 Watch the sky and allow your curiosity to direct your attention to a single cloud. Watch for light, colours, mood and motion. Take five breaths here.
2 Consider these questions: What is the cloud made of? What am I made of?
3 Take five breaths here.
4 Follow the cloud as it changes. Really observe it. See if you can notice every bend, twist, shift and flow. Breathe here and contemplate the aspects of your body that are also in motion. Take five breaths here.
5 Observe the journey of the cloud across the sky and consider these questions: Is it alone or travelling in a procession? Where did it come from? Where was it created? Where is it going?
6 Take five breaths here.
7 Now ask yourself: Where did I come from? Where am I going?
8 Take five breaths here.
9 Allow your curiosity to take your focus deeper into the cloud and ask: What is your purpose?
10 Listen deeply and take five breaths here.
11 Breathe and then consider the question: what is my purpose?
12 Take five breaths here.
13 Next, allow your curiosity to draw your attention to another cloud. Tune into the rhythm of this cloud’s motion by observing it closely.
14 As you pay attention to the gentle transitions occurring within the cloud, imagine these are linked to the rhythm of your breath. Breathe with the cloud.
15 Stay connected to the cloud until your practice feels complete.
16 Return to wakefulness in your own way.
Now record your answers in a mindfulness journal. If practising with others, take turns sharing your discoveries.
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Neil Seligman is a life coach, healer, Usui reiki master and founder of The Conscious Professional. He is also the author of 100 Mindfulness Meditations (Conscious House), available from amazon.co.uk, £12.99