Cloud Watching: The Simplest Mindfulness Practice
Lying back and watching the clouds is one of the easiest ways to slow down. How to turn cloud watching into a gentle mindfulness practice.
Do you remember lying on the grass as a child, watching clouds drift by? Spotting a dragon, then a ship, then a rabbit, as the shapes slowly changed?
Cloud watching is one of the simplest, oldest ways to relax. It needs no equipment, no training and no money. Just a bit of sky and a few spare minutes. And it's a lovely way to practise mindfulness.
Why cloud watching calms us
- It slows us down. Clouds move at their own gentle pace. Watching them, we slow down too.
- It lifts our gaze. We spend so much time looking down at screens. Looking up feels different: open and spacious.
- It holds our attention softly. Clouds are interesting enough to watch, but not demanding. The mind can rest.
- It reminds us that everything changes. No cloud stays the same for long.
How to watch the clouds
- Find a spot. Lie on a blanket in the park or garden, or sit by a window with a view of the sky.
- Get comfortable. Let your body be heavy and relaxed.
- Look up. Choose one cloud and follow it.
- Notice the details. Its shape, its edges, the different shades of white and grey, how it moves and changes.
- Let it go. When it drifts out of view or dissolves, choose another.
- Breathe slowly. Let your breath match the slow movement of the sky.
Five or ten minutes is plenty.
Thoughts as clouds
Cloud watching is also a helpful picture for meditation. In meditation, thoughts come and go, just like clouds. You don't have to grab them or push them away. You can simply notice them drifting through, and let them pass.
Next time a worry pops up, you might picture it as a cloud: There's a worry cloud. And watch it slowly drift on.
Cloud watching with children
Children often love finding shapes in the clouds. It's a lovely way to slow down together, chat and use your imagination. Take turns: I see a whale! Can you see it too?
On cloudless or rainy days
On clear blue days, watch birds, the light changing, or the tops of trees moving in the wind. On rainy days, watch raindrops on the window. Or let our two-hour video Above the Clouds bring a sea of soft white clouds to you:
▶ Watch Above the Clouds on YouTube
Stay safe
Never look directly at the sun. If you're outside on a sunny day, wear sunglasses and sun protection.
In closing
Look up. Watch a cloud. Breathe slowly. Let it drift, let it change, let it go. Cloud watching is mindfulness at its simplest, and it's waiting for you every time you step outside.
For more on finding perspective, read Above the Clouds: Finding Perspective When Life Feels Heavy.
Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.