Take back control by releasing negative thoughts. In this simple meditation we use a cloud visualisation to learn how to let harmful thoughts go. By using this mindfulness meditation , or “open monitoring” process we’ll curiously and without judgement acknowledge any thoughts that arise and let them go.

In a study from Harvard, it was confirmed that meditation not only reduces the activity of negative thoughts but also affects the volume of the brain in certain regions—for instance, reducing volume in the amygdala, the seat of anxiety, fear and emotion. And more recent work from the same team has found that increases in volume in other areas—those associated with mood and arousal—are linked with more subjective well-being in the participants. That is, they report feeling better and being happier after taking a meditation like this.

Findings suggest that open monitoring meditation training is beneficial for psychological and physical health. Mindfulness meditation also improves sleep, personality, health, and pain.