Journaling Meditation: The Internal Weather Report

In this Journal with Me real-time session, we’ll start with a short guided journaling meditation to help you slow down and prepare your mind for writing. Then, we’ll move into a 10-minute journaling session using the Internal Weather Report — a powerful journaling prompt you can use daily to check in with your emotions and mental state.

Transcript

I would like to start by inviting you to find a comfortable sitting position,

Feet flat on the floor or in lotus position.

Gently close your eyes or soften your gaze.

Take a deep breath in and slowly exhale.

And again,

Inhale deeply,

Filling your lungs and exhale letting go of any tension.

One last time,

Take a deep breath in,

The deepest of the day and release.

Now,

Bring your awareness to the present moment.

Let thoughts come and go like clouds passing in the sky.

Notice your breath,

Notice your body,

Notice how you're feeling,

Without judgement,

Just observing.

Is there a part of your body that feels tense?

Or perhaps you feel light,

Calm,

Grateful?

Now,

Imagine your emotional state as the sky above you.

What's your internal weather today?

Sunny and calm?

Cloudy and uncertain?

Stormy and intense?

Take a moment to notice your personal forecast.

Now take a final deep breath in and exhale.

And when you're ready,

Open your eyes,

Pick up your pen,

Open your journal and describe your internal weather report today on the page.

For example,

What's the temperature like?

Is there wind,

Rain,

Sunshine?

Are there changes on the horizon?

You can write about the imagery that came to mind but also your emotions,

Physical sensations or thoughts.

Write freely and don't worry about grammar or spelling,

This is just for you.

I'll let you know when there is one minute left.

Happy journaling!

One more minute to wrap up your entry and notice if your writing points to a need,

Something small you could give yourself today.

Welcome back!

How do you feel compared to when we started?

If you have enjoyed this journal with me session then feel free to come back and make the internal weather report part of your daily or weekly journaling routine.

Thank you for journaling with me today and I hope I get to see you tomorrow.

Bye!