Guided meditation
Mindful Noting: Thoughts as Clouds
Mindful noting is a simple technique where you briefly label whatever arises, such as "thinking", "feeling" or "hearing", and then return to the breath. Imagining thoughts as clouds drifting across a wide sky helps you observe them without being swept along.
11 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Rest your attention on your breath, wherever you feel it most.
- Imagine your mind as a wide, open sky.
- Thoughts will come. Let them be clouds passing through.
- When a thought appears, gently note it: thinking.
- Then return to the breath. No need to judge.
- If a feeling arises, note it: feeling.
- If a sound catches you, note it: hearing.
- Each time you notice you've wandered, that is a moment of mindfulness.
- You are the sky, not the weather.
- Let the clouds drift. Stay with the blue.
- Rest in the space between thoughts.
Tips
- Noticing that you wandered is the practice, not a failure.
- Keep labels short and gentle, like a soft whisper.
- Even 5 minutes a day builds the skill.
Questions
How long is this thoughts as clouds meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 11 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
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Breathing techniques to pair with it
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A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
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