Guided: 

Mindfulness Of Thoughts As Clouds In The Sky

Self-Guided: 

• Thoughts as clouds passing by: imagine your thoughts as clouds in the sky. As they arise, observe them without attachment, letting them float by without judgment or engaging with them.
• Noting thoughts: when thoughts arise, simply acknowledge their existence and then release them, returning to your breath or present focus. This detaches you from identifying with your thoughts.
• Counting breaths: count each natural inhale and exhale, counting up to ten full breaths, then start over. If your mind drifts and you lose count, gently start over. This technique keeps the mind focused while also creating a rhythm.
• Breath focus: focus your attention solely on your breath. Notice the rise and fall of your chest or the sensation of air entering and leaving your nostrils. Each time your mind wanders, gently bring it back to the breath.
• Repeating a mantra: for example, “I am the rock against which the surf crashes” – you being the strong, steady rock that remains unaffected by the thoughts (surf) that pass over you. (This mantra is from ACOSF by Sarah J Mass).

Tips to get started:

If you feel your mind is too overwhelmed or flooded with thoughts every time you sit down to practice a mind-stilling meditation, consider starting with one of these: 

• Challenge your mind by closing your eyes and asking yourself: "I wonder what my next thought will be?" Oftentimes, you'll find the mind goes blank. This is a practice by Eckhart Tolle and has a powerful ability to make your thoughts just disappear. 
• Name your brain, befriend it, and then kindly ask it "can you please calm and be quiet with me for a few moments? We can both turn back online soon, but for now, just be with me." Listen or feel for its reply, either within your mind or body — keeping in mind it may ask you to do something first, to help it relax (i.e. jot something down, stretch, etc.). As in with any relationship, open communication can be life changing.  
• Give your mind clearance to freely express every thought it has, until it has no more. If it helps, jot down each thought on paper to clear them from your mind before beginning. 
• Tune into the present by observing everything around you: what you see, feel, hear, sense. Then do a body scan to tune into your body. 
• Turn on some classical music, healing sounds, or frequency tones to give you something to flow with through this practice, especially if you're just beginning and find the silence challenging to sit in.