How to stare at the ceiling

Look up.

Good. Let's keep that going.

Nono, don't look back at your screen. You're not done yet.

Actually, you should finish the guide before you start. 

Next time you look up, try not to look back down. Just keep looking up. 

You see the ceiling there? If not, you may be outdoors. You need to be inside for this. 

If you do see the ceiling, that's good. You're doing really well so far.

Now, stop everything else.

This is the hard part.

Once you're looking at the ceiling you need to clear your mind. Let your thoughts drift away. They're still there, but you don't have to pay attention to them right now. You're just staring at the ceiling. 

Is it a textured ceiling? I like a popcorn ceiling. I like popcorn. But oh, there I go thinking again, and we're back to the start. 

Eventually you'll realize that there is only the ceiling.

Everything is just: the ceiling.

You are the ceiling.

It's a ceiling feeling. And this is what you want. 

Enjoy it.

You can stop whenever you want. Or you can stay here with me for a while. 

Let's start.