Brrrrrr ... I finally feel like winter has arrived! Its taken a while to hit me despite the dark, cold wind and rain having made their presence well known for weeks already.
So in celebration of my internal weather sensors finally catching up to the outside world I sat and had a very cold but very peaceful meditation in the garden. It was short but sweet and left me feeling so awake and alive.
Meditation for a Frosty Day
Find a quiet spot outside, maybe in your garden or a park, somewhere that helps you feel connected to the earth and air. Take a yoga mat or cushion to sit on in cold and wet, or if you are braver than me then sit straight on the frosty ground! Set your self a timer for as long as your would like to meditate (try 10 minutes to begin with). Sit comfortably and begin....
Allow your eyes to close, sit straight and tall, allow your hands to rest in your lap or adopt the Linga or Heat Mudra (Interlock the fingers of both hands and keep the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand) to help keep you warm.
Inhale deeply, then exhale all the way out, drawing in the stomach.
Inhale all the way in, really fill your lungs, then exhale all the way out again.
Repeat twice more.
Breathing through your nose, begin to inhale and exhale rapidly, sniffing to inhale and using the abdominal muscles to power your exhalation.
Continue for 30 seconds to a minute, or as long as your feel comfortable, longer if you like (stop if you become lightheaded).
Then relax your breathing, bring your attention to the temperature of the air as you inhale.
Feel the fresh, cold air you take in. Feel the warmth of your exhalations.
Allow your mind to focus on these breaths and on the contrasting sensations.
If your thoughts wander, relax, bring your focus back to the cool air.
Picture snowfall. Allow your thoughts to drift softly to the ground like snowflakes.
Allow your mind to focus on your breath, the cool air and the softly falling snowflakes.
When you are ready to return, imagine yourself brushing away the snowfall that has settled in front of you, brush away those thoughts.
Bring your attention to the sensation of the cold air on your skin.
Inhale deeply, and exhale all the way out as you did at the beginning. Repeat 3 times.
Return to soft, natural breaths.
Enjoy the sensation of the cool, vibrant, soothing new energy your have invited in to your body and mind.
Gently open your eyes.
Welcome back :)