Your Inner Weather.
Emotions and Feelings Meditation.
This meditation is about noticing emotions and we are going to explore the connections between the weather and feelings to help us understand how emotions can be felt and experienced.
Taking your time settle into a posture that feels comfortable to do this meditation.
Perhaps uncrossing your legs,
Feeling your feet firmly on the ground and slightly lowering your head and closing your eyes if you're comfortable to do so.
Bringing your attention to breathing,
Notice the breath coming into your body,
Turning and then going out again.
If your mind wanders off on thoughts or any other distractions,
Notice where your attention is and bring your attention back to the breath.
Continue to breathe and just notice what is happening and bring your attention back to the breath again and again.
This builds the muscle of mindfulness and helps you focus your attention.
Notice how the breath goes in and how that feels inside your body and where you can notice it most of the time.
Then notice the breath as it leaves the body and how the body feels as it releases the breath and you let go.
After a while of breathing in and out invite your mind to become like the sky.
Your body feels calmer but if not that is okay too.
Just taking the time to notice your inner experience for a little while and imagining your mind is like the sky.
When you're ready begin to notice how you're feeling in the present moment and imagine it's like the weather.
What weather are you experiencing in your body right now?
Noticing if your feelings are big or small or like any kind of weather pattern.
Noticing how feelings can be just like the weather.
Sometimes lasting a while and other times changing.
Changing in quality and changing in nature.
Sometimes it can be helpful to use the weather as a way to name or label what you are feeling.
What is your inner weather currently like today?
I'd like to invite you to take some time to check within using a curious mind to simply notice in a kind and friendly way without judgment what you're feeling today.
Maybe you're noticing just like the sunshine reflecting warm and bright light that you are feeling happy,
Playful and joyous.
You might notice stormy weather and feelings like fear and anxiety are present.
As best you can try not to judge these feelings or make them bigger but rather just being curious and noticing them.
Remembering all storms eventually pass.
Perhaps you're noticing that your inner weather is calm and still just like the clear blue sky feeling relaxed open and grounded.
Just checking in with how you're feeling right now and noticing it allowing it to be there.
Maybe you're noticing rainy wet feelings and feeling sadness or loneliness or maybe you're noticing windy feelings with a busy mind and lots of activity.
Whatever you're noticing right now knowing it is just like the weather system in the sky above always changing and moving.
Sometimes we like our inner weather and sometimes we don't like it and that's really okay.
In this meditation we're simply making space for all our feelings.
In this mindfulness practice we are not looking for any particular feeling we are just noticing what is there in a gentle allowing and kind way.
We might also notice how sometimes we feel different feelings at the same time just like the weather patterns or you might even feel something completely different from the feelings mentioned today and that's okay too.
Just welcoming all feelings and making space for them just like the sky allows all weather systems to move through.
When you're ready turning your attention to your feet on the ground and refocusing on your breath.
You may like to gently wiggle your toes and start to slowly open your eyes noticing your surroundings and having a little stretch if you need to.
Thank you for taking the time to check in on your inner weather.
