5-minute meditation- Turner's 'Rain, Steam, and Speed' - National Gallery -

Today, we are taking five minutes to look mindfully at one painting. A chance to let go of thoughts of the past, plans or worries for the future. To just be here, in this moment, with this image of Turner's rain, steam and speed. First, let's set ourselves up for looking. Starting by sitting in a relaxed but upright posture, legs uncrossed if that's comfortable for you. Feeling your feet planted firmly on the floor. And taking all of your awareness down to the sensations in the soles of your feet. Are there tingles? Pulsations? Perhaps no sensations at all. And then, taking your attention to the contact of your body pressed into the seat of the chair. Feeling the contact of your clothes against your skin. The air against your face and hands. Is it warm? Is it cool? And finishing by taking a few mindful breaths. Just following three breaths. All the way in. And all the way out. In. In. And out. And when you're ready, seeing if you can, in your imagination, picture yourself in the world of this painting. Feel the rain lashing down. Sliding down your face. And the wind snatching your breath. Smelling the coal and engine smells. With the grit of soot in your eyes. And then again, taking your whole body into the painting. Exploring places to be. Perhaps as a wind-tossed bird looking down upon the scene. The farmer ploughing in the field. Battling uphill in the rain and the mud. A passenger, cold and wet, open to the elements. Feeling the jolts of the train with the landscape sliding by. The blur of a hare in the track, sprinting for dear life. The figures on the banks of the Thames. Are they train spotters waving? People dancing? Or slipping by on the river, savouring life at a different pace. Slow looking. Whether at paintings, or the views and objects around you, is always available as an anchor and haven. No matter where we are, or whatever life throws at us.