mindfulness watching

http://www.youtube.com/

Watch the waves fully ~

Notice your thoughts~

Without judging your thoughts ~ just notice them~

Return to watching the waves

Notice  your thoughts as if you were a bird in the sky  noticing a tree below you~

Without judging your thoughts~ simply notice

Return to watching the waves~

Notice your body~

Notice your breath~

Return to watching the waves

Notice your thoughts without judgement~ simply notice

Return to watching the waves

Notice internal sensations without judgement~ simply notice

Notice your thoughts without judgement

Return to watching the waves

Continue this for about 3 mins.