Welcome to meditation three, day three of meditating. And today we're going to meditate for seven minutes. Today, we're going to learn to observe our thoughts with the aid of visualization. And I'm going to give you two visualizations to use. The first one is for you to imagine your thoughts as they come into your head. On leaves and you watch through these float down a river Or you can take your thoughts when they come into your mind screen and put them on clouds and then watch them float out of your mind screen.

So as always, we're going to create the physical frame with the hips a little bit higher than the knees. Chin level spine is erect as possible. The crown of your head is the highest point and your body will gently raise the shoulders to the ears and lower than down the back. We'll close the eyes, relax the face and just elongate those inhalations and elongation exhalations. For the next few minutes, when thoughts come into your mind, you're just going to place them on leaves and watch them float down a river or place them on clouds and wants them float out of your mind screen. So a thought will come into your head.

Oh, I have to take care of the laundry. Place it a cloud and watch the cloud float away. After it's gone, another thought will come into your head. I wonder who's emailing me. Now that I meditated. You placed the thought cloud watch it float away.

Just before we end this meditation just notice if you're clouds or leaves are moving from the right side of your mind screen to the left as they float away or from the left side of your mind screen to the right as they float away for many people with whom I've worked and myself If I place a thought on a cloud, it usually starts on the lower right hand quadrant of my mind screen. And then when I watch it float away, it floats up to the left. Again, just notice which way the leaves the clouds move. And we'll Gently guide our attention back into the room.