Inner Weather: A Meditation On Feeling

Please find a comfortable position.

You may sit or lie down.

Let your body rest.

Bring your attention to your breathing.

No need to change it.

Just stay with the breath.

Breathing in.

Breathing out.

Breathing in.

Breathing out.

Breathing in.

Breathing out.

When you feel a little more calm,

Turn your attention inside.

Notice your inner weather.

Is it calm?

Heavy?

Light?

Or unclear?

There's nothing to fix.

Just notice.

Now bring attention to feeling.

Not thinking.

Not stories.

Only feeling.

Is there a pleasant feeling in the body or in my heart?

Comfort?

Ease?

If yes,

Gently notice.

Pleasant feeling is here.

Is there an unpleasant feeling?

Like tight?

Pressure?

Pain?

Restless?

If yes,

Gently notice.

Unpleasant feeling is here.

If the feeling is not pleasant and not unpleasant,

Just neutral,

Simple,

Quiet,

Gently notice.

Neutral feeling is here.

Sometimes you may notice sadness or joy.

If sadness is here,

Notice sadness is here.

If joy is here,

Notice joy is here.

No need to hold joy.

No need to push sadness away.

Feelings change like the weather.

And you are not the feeling.

You are the one who notices the feeling.

Stay here for a few moments.

Just breathing.

Just feeling.

And just noticing.

Just breathing.

Just feeling.

And just noticing.

Just breathing.

Just feeling.

And just noticing.

Then gently move your attention to your fingers.

Slowly move each finger one by one.

Then bring your two hands together.

Rub your palms slowly until they feel warm.

With your warm palms,

Gently massage any parts of your body that feels good to touch.

Your shoulders,

Your belly or your lower back.

When you feel ready,

Slowly open your eyes.

Come back to here and now.

Namaste.