Hello,
This meditation is to create a space where you can observe your emotions as though they are clouds in the sky or the weather.
We begin this practice by finding a comfortable seated position.
This can be on the floor or your cushion or a chair or even the couch.
What's important here is that you are comfortable feeling supported by the props that you are using.
I invite you to take a series of deep breaths as you allow your physical body to settle into the space,
Giving yourself time to arrive,
Feeling the support of whatever is beneath you,
Noticing the floor or your props,
Noticing the next couple of breaths as you perhaps allow your shoulders to soften,
Maybe finding availability to soften the muscles of the face,
Beginning to observe,
Tuning in to your inner world.
As we step into this space of observation,
It's important not to bring judgment,
Expectations,
Or shoulds into our practice.
Instead,
I invite you to notice notice what bubbles up with compassion and curiosity.
Think now of how you observe the clouds in the sky,
Noticing them,
But allowing them to come and go on their journey.
Are there any thoughts or sensations within your mind or body that you can observe in the same way?
One of the reasons I love this practice of noticing the emotions as though they are clouds in the sky is that it brings us to this teaching of your inner self being the sky and your emotions being the weather.
We can observe the weather.
We can bring in tools to help better weather the weather.
However,
We know that all weather will change.
It is temporary in its very nature,
And the sky,
The you,
Is always there behind this changing element.
So taking this time to check in,
Noticing what emotions or weather you are experiencing in this moment.
Do you need a tool from your toolbox,
Like an umbrella or snow shovel,
Or does it feel right to simply observe?
Perhaps there are sensations in your body that accompany these emotions.
Notice with curiosity where you feel and what you feel with each emotion,
Remembering that you can bring your focus back to your breath or the sensation of whatever is beneath you if you would like to step back from these emotions.
This is your practice,
Remembering that in this space of observation,
We can notice things coming and going,
Noticing how they feel within our physical bodies.
While knowing that they are temporary,
I invite you now to check in with yourself,
Noticing how you feel now compared to that the beginning of this practice.
And if it speaks to you,
I invite you to take this metaphor of your emotions being like the weather with you throughout your day,
Taking this practice of observation,
Of noticing with compassion and curiosity different sensations and emotions as they arise.
Perhaps you bring your palms together at your heart space,
Taking a few more breaths in this space before bringing yourself back,
Back,
Reintroducing slow movement and returning to your day.
Thank you.
