Welcome.
This practice is about learning how to stay when the emotional weather changes.
Most of us weren't taught how to feel.
We were taught how to perform or avoid or manage or push through.
But the truth is emotions are like weather systems.
They move through.
They rise.
They pass.
You are not the storm.
You are the sky it moves through.
So for the next few minutes,
You don't need to fix anything.
You don't need to figure it out.
You just need to stay present and let what's here pass through.
Let's begin by settling into the body.
Feel the points of contact,
The weight of your body in the seat.
The pull of gravity holding you here.
Let the ground do the work.
Let yourself be supported.
And now bring your attention to the breath.
You don't need to deepen it or change it.
Just notice it.
The inhale.
The exhale.
Rising.
Falling.
Steady like the sky.
Always there even when it's stormy.
Now gently bring your awareness inward.
To whatever emotional weather is present.
Maybe there's heaviness or irritation or tension or flatness.
Maybe it's hard to name.
That's okay.
Whatever's here,
It's allowed.
You don't need to identify with it.
You don't need to say,
I am anxious or I am sad.
You can just notice.
There is sadness here.
There is tension here.
Like clouds passing through an open sky.
Let the feeling be what it is.
Let it swirl.
Let it hang.
Let it move slow or not at all.
You're not here to push it out.
You're here to just stay with it.
Bring your attention to where it lives in the body.
The chest.
The belly.
The throat.
The heart.
Anywhere it shows up as sensation.
What's the texture of it?
Heavy.
Sharp.
Floating.
Let the emotion take up space.
Not all of you.
Just the part of you it's visiting.
You are the sky.
This is just the weather.
And like all weather,
It will move when it's ready.
You don't have to speed it up.
You just have to stay here.
Breathing.
Noticing.
Letting it pass through.
Without losing yourself in it.
If there's a part of you that wants to tighten,
Resist,
Escape,
That's okay too.
Welcome that part.
Let it sit inside you or beside you.
No need to force openness.
Just soften around what's here.
Let the emotion be held instead of controlled.
This is your nervous system learning how to stay.
Not in collapse.
Not in avoidance.
But in quiet,
Steady presence.
You don't need to rush.
You don't need to solve.
You're just letting it pass through in its own time.
Let the breath deepen now,
Just a little.
Let yourself feel the weight of your body again.
The steadiness underneath whatever is still moving.
Something passed through.
Even if you didn't notice it.
Even if it didn't feel big.
Something softened.
Something was held.
You didn't fix.
You didn't abandon.
You stayed.
Take a final breath in.
And let it go.
And remember,
You are not the storm,
You are the sky.
You can return to this place anytime.
