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.
Worthit2bme 