Overcoming the Lethargy of the Rainy Season with Mindfulness Meditation

The humid and damp rainy season can really bring down our spirits, can’t it? Many people experience a lack of motivation, fatigue, and a heavy body during this time of year. How have you been feeling?

During the rainy season, fluctuations in atmospheric pressure can disrupt the autonomic nervous system, and with fewer opportunities to soak up sunlight, it’s no wonder we tend to feel low in energy...

Wouldn’t it be wonderful if we could spend this annual rainy season peacefully and joyfully? Mindfulness, which is the practice of focusing on “the present moment,” is known to help regulate the autonomic nervous system and reduce stress—bringing many benefits to both mind and body.

In this post, we’d like to introduce mindfulness meditation as a way to combat the lethargy of the rainy season.

Causes of Lethargy During the Rainy Season

The feeling of sluggishness during the rainy season is largely caused by imbalances in the autonomic nervous system due to low atmospheric pressure, as well as increased secretion of histamine.

Imbalance in the Autonomic Nervous System

The autonomic nervous system controls essential bodily functions such as breathing, digestion, body temperature, and heart rate.
It is made up of two main components: the sympathetic nervous system, which activates bodily functions, and the parasympathetic nervous system, which promotes rest. These two systems work in balance to regulate our bodies.

However, the autonomic nervous system is highly sensitive to changes in atmospheric pressure. When its balance is disrupted, it can lead to both physical and mental discomfort.

Under the prolonged low-pressure conditions typical of the rainy season, the oxygen concentration in the air decreases, leading to a state of oxygen deficiency in the body.
In response, the autonomic nervous system shifts to a mode dominated by the parasympathetic system, aiming to conserve energy and promote relaxation.

This is why low-pressure weather during the rainy season can cause symptoms such as fatigue, drowsiness, and indigestion.

Histamine Secretion

It is said that low atmospheric pressure can also lead to increased secretion of histamine, a substance involved in inflammation.
When histamine levels rise, blood circulation around the muscles and joints may deteriorate, which can aggravate pre-existing conditions such as migraines, stiff shoulders, and lower back pain.

Building Habits to Regulate the Autonomic Nervous System

Maintaining a regular lifestyle and engaging in moderate exercise are key to keeping your autonomic nervous system in balance.
In addition to these, here are some simple habits you can start today:

・Soak up morning sunlight right after waking up
・Avoid using your smartphone before going to bed
・Get high-quality sleep
・Aim for a well-balanced diet
・Take slow, deep breaths
・Practice mindfulness meditation

In the next section, we’ll explore mindfulness meditation in more detail.

Mindfulness Meditation to Overcome Rainy Season Fatigue

One effective habit for restoring balance to the autonomic nervous system is mindfulness meditation.
Mindfulness is the practice of focusing your awareness on “the present moment”—on your thoughts and physical sensations just as they are.
It’s about recognizing how you’re feeling right now—“This is how I feel,” or “This part of my body hurts”—without judgment, simply becoming aware of your current state.

When you cultivate a mindful state, you begin to observe your mind and body objectively. This helps reduce stress, fosters inner calm, creates mental space, and enhances your ability to cope with stress. As a result, sleep quality improves, which in turn boosts your immune system.

By consciously directing your attention to your tired body or unmotivated mind during the rainy season, you can gain important insights.

In this article, we’ll introduce two mindfulness practices to help with rainy season fatigue: body scan meditation and meditation with the sound of rain.

Body Scan Meditation

Body scan meditation is a type of mindfulness meditation in which you bring awareness to different parts of your body, observing them with intention and care. Let’s walk through the steps:

1. Lie on your back on the floor or a mat. Stretch your legs out slightly apart and let your arms rest naturally alongside your body with your palms facing upward.

2. Begin the body scan at your left toes. Simply focus on any sensations you feel there—
(Are they cold? Warm? Tense? Numb?) Visualize sending your breath to your toes. Slowly breathe in and out, allowing your awareness to gently settle. As your attention moves from your toes to your heel, match the movement of your breath with the shifting focus.

3. Continue scanning up the left side of your body in the following order: Left heel → Arch → Ankle → Calf → Knee → Thigh
Once finished, do the same for your right leg, following the same sequence.

4. After completing both legs, shift your awareness and breath through the rest of your body: Pelvis → Lower back → Abdomen → Chest → Shoulders → Arms → Hands → Neck → Finally, the head

5. Once the entire body has been scanned, take a moment to observe the joints and how each part connects: (How do your fingers connect to your palms? How do your hands connect to your arms?) Bring your attention to the temperature of the air, the sensation of contact against the surface, and how these may vary with the season.

This meditation allows you to deeply connect with your physical state, fostering relaxation and awareness throughout your entire body.

“Listening Meditation” with the Sound of Rain

Pitter-patter.
Drizzle.
Light tapping.
Pouring rain.
Do you enjoy the sound of rain? It’s said that the sound of rain has a calming, relaxing effect on the mind.

You may have experienced a sense of comfort while listening to natural sounds like wind, rain, ocean waves, or the rustling of trees. This phenomenon is known as “1/f fluctuation”—a balance between randomness and rhythm that occurs in many natural sounds.

This kind of fluctuation brings a soothing, peaceful state to both body and mind.

While continuous rain can sometimes feel dreary, why not take a moment during a nap or as you're falling asleep at night to gently close your eyes, breathe deeply, and simply listen to the sound of the rain?

As you do, your mind—crowded with thoughts—may gradually quiet down, and your awareness will gently return to your body and mind in the present moment.

Enjoy the Rainy Season with Mindfulness Meditation

In this article, we introduced mindfulness meditation as a way to overcome the fatigue often experienced during the rainy season.
The sluggishness you may feel at this time of year is closely related to two key factors: imbalances in the autonomic nervous system caused by low atmospheric pressure, and increased secretion of histamine, an inflammatory substance.

When the autonomic nervous system becomes unbalanced, it can lead to daytime drowsiness, lack of motivation, and even disrupted sleep.
Why not try incorporating mindfulness meditation into your daily routine alongside regular habits like a balanced diet and consistent sleep schedule?

By becoming aware of your current physical and emotional state and accepting it as it is, you’ll likely begin to feel more at ease.
Listening to the sound of rain through mindfulness meditation may also help you discover a new and peaceful way to enjoy the rainy season.

Thank you for reading to the end.