Hello.
Welcome to this guided meditation,
Embracing Change,
The Sun and Rain Within.
Let us begin by finding a comfortable position,
Either seated or lying down,
Whatever's your practice.
Eyes may be able to close or soften their gaze.
Again,
Whatever feels best in your body.
Let yourself arrive just as you are,
Knowing there is no wrong way to be here.
I invite you to take a slow,
Kind breath in through your nose,
Feeling the gentle expansion of your chest,
And then exhale slowly through your mouth,
Releasing any tension.
Let yourself settle into this space,
Letting go of anything that doesn't serve you.
With each breath,
Allow yourself to notice the gentle rhythm of your body,
Present,
Alive,
Completely worthy of care.
And as you breathe in,
Imagine drawing in nourishment,
Like cool,
Refreshing rain feeding the earth.
Notice how each inhalation softens and replenishes you.
As you breathe out,
Imagine the sunlight touching your skin,
Warm and gentle,
Carrying away any heaviness or residue you wish to release.
Again,
As you breathe in,
Thinking about the nourishment of the rain,
The cool rain.
And as you breathe out,
Consider the healing golden sunlight healing you,
Nurturing.
Take a few cycles of breath this way,
Letting the images of the sun and rain weave through your awareness,
The nourishment of the rain as you breathe in,
And the letting go of the healing and golden light as you breathe out.
Just doing this for a few times,
A few rounds,
Your own rhythm,
Thinking about the rain and the sunlight,
Necessary of both,
Nourishing,
Healing.
And on your next inhale,
I invite you to slowly bring gentle awareness to your body.
If at any point you feel discomfort or overwhelmed,
Remember that you can shift your attention or open your eyes,
Again,
Whatever is most comfortable for you.
Allow this space to be where all experiences are valid.
Let's begin at the crown of your head.
Notice any sensations,
Warmth or coolness,
Tingling,
Just observing,
Paying attention to the crown of your head.
Now,
Move your attention to your face and jaw.
If you find any tension,
Imagine the rain washing it away,
Softening your muscles,
Letting go of what doesn't serve you,
And down to your shoulders.
Breathe and imagine sunlight dissolving any heaviness,
Inviting ease,
Scanning down your arms,
Hands,
Your fingers.
Allow each out-breath to release what isn't needed,
And then notice your chest and heart.
Imagine rain soothing any aches,
Sun infusing warmth and love,
And then down into your belly and hips,
And if any motion arises,
Greet it with kindness,
Remembering that of the nurturing rain and the healing sunlight,
Nourishment and healing,
And then down through your legs,
Knees,
Ankles,
And to your feet,
Just like roots.
Imagine roots extending into the earth,
Steady and grounded,
No matter what the weather.
Visualize yourself now standing in a field,
Above clouds gather,
Gentle,
Gentle clouds,
Releasing a nourishing rain,
Cool,
Healing,
Gentle.
Allow yourself to feel its refreshing touch,
Cleansing and replenishing the lightness of the rain,
Nourishing the earth,
Nourishing you,
And after a while,
The clouds part and sunlight emerges,
Soft golden light wraps around you.
Notice how the field becomes more vibrant,
How growth relies on both rain and sun.
With every breath,
Remember,
Change,
Like weather,
Is a part of life's rhythm,
Both sun and rain carry medicine for the heart.
Sharon Salzberg reminds us,
Whatever has the nature of arising,
Has the nature of passing away,
This cycle of life,
The coming and going.
I invite you to become aware of your breath and the sensations in your body,
Observing,
Noticing how you feel,
Thinking about the rain and the sun.
If you wish,
Place a hand over your heart in gratitude,
Not only for thanking yourself for being here and showing up,
Gratitude for the earth and the cycle of life,
The rain and the sun,
And perhaps the gentle holding of both joy and difficulty,
Not one without the other.
Jack Kornfield reminds us,
When we allow ourselves to be truly present,
Our true nature reveals itself as kind,
Open,
And compassionate,
And thinking about that as you're breathing in and out,
Being truly present,
Kind,
Open,
And passionate.
When you are ready,
I invite you to add gentle movement back into your body,
Wiggling your toes and fingers,
Perhaps gently stretching.
If your eyes are closed,
Slowly fluttering them open,
And just taking a moment to return to the room,
Bringing your awareness.
Carry with you the understanding that,
Like the sun and the rain,
You possess the inner resources to weather whatever comes.
Thank yourself for practicing,
And may you greet both rain and sun with gentleness,
Honoring all the seasons within you.
