Sit reasonably upright. Now think of yourselves as sitting on top of a hill, on a seat on top of a hill, with nothing round you, just under the blue sky and emptiness in front of you. In your lap you have a cloth full of little pebbles. Now you are sitting there. And a thought will come up about a holiday or something like that. I wonder if I will be able to get away this year. Now throw that thought away, feel your hand is taking hold of a little pebble and throw the pebble and the thought away. So it goes away down the hill. Then another thought will come up about a row I had recently. Oh I could have said this, now pick up the pebble mentally and throw it away. Then another thought will come up. I wonder if I could……. Throw it away. Not wanted. Another thought, throw the pebble away. Not wanted. Calmly sit on the hilltop and as the thoughts come up, throw them away with a pebble. Now if you would just like to try I will just ring the bell. We can do it for about five minutes.
Now just for a minute, in the completion of this practice, no more thoughts. Sitting on the hilltop under the blue sky.