This is a 5 minute internal weather check meditation.
This might be useful if you'd like to just take a couple of minutes to check in with yourself.
See where you're at.
So starting by ensuring you're sitting comfortably wherever you are.
Balanced,
Upright but relaxed.
And start by noticing the body.
Noticing how it is right now.
Those areas of tightness or tension.
Maybe around the shoulders or neck,
Face.
There might be areas of relaxation as well.
Or even a feeling of strength and vigour.
Whatever the case may be,
Just observing how the body is now.
How it's positioned.
Your posture.
Those sensations of touch against the chair or the floor or the bed.
Noticing those sensations of the clothes against the skin.
Noticing the temperature in the body.
Is it warm or cool?
Some areas might be cool and others warm.
How's the temperature in the body?
Now turning your attention to the mind.
Is it active,
Busy,
Distracted,
Preoccupied?
Or is it focused,
Steady,
Quiet?
And again whatever the case may be,
All we're doing is simply observing.
Noticing the internal weather of the mind.
If it is a little preoccupied with things,
Maybe just noticing what those things are without going into them.
Just acknowledgement of yeah that's what's taking my attention right now.
That's what's been consuming my thinking and my energy.
As best we can just acknowledging that.
Maybe the mind's been moving from one thing to the next.
Just like we check the weather,
We're observing the movements of the mind.
And then turning now to the emotions.
How do I feel right now?
What are the dominant,
Most obvious emotions?
Am I feeling open,
Receptive,
Willing?
Or am I feeling a sense of frustration,
Fatigue maybe?
Anger,
Fear,
Any emotion.
Whatever it is that we notice right now,
There might be some things that have been dominating our life recently causing us challenges,
Strong emotions.
There may be something positive that's been in your life recently.
Cause for joy.
Whatever the case may be,
Acknowledging how we are feeling right now.
Knowing of course that just like the weather,
How we feel,
The thoughts we have and the sensations that we experience are changing all the time.
As best we can just acknowledging that.
Acknowledging these things are constantly changing.
Yet something is observing it all.
And so is untouched by all of these changes.
Taking a moment to just be observing.
Letting be.
When you're ready,
Allowing the eyes to open and gently ending this practice.
