This is Rainy and welcome to this raindrop meditation.
So let's start by finding a comfortable position,
Either lying down or sitting on a chair.
I invite you to close your eyes,
Softening all the muscles on your face,
Allowing the forehead to become smooth,
Eyebrows are relaxed,
Space between your eyebrows.
Let's see if you can unclench your jaws,
Maybe make a few ugly faces and then fully relax all the muscles on your face.
You just take a moment here and observe your breath,
The inhales and the exhales through your nose.
Perhaps you can feel if one nostril is more dominant than the other.
Is the right nostril more dominant than the left or is the left more dominant than the right?
Is the inhale and exhale equal?
Often our inhales are longer than our exhales,
So I invite you to try to make them equal if that's the case.
I want you to focus in and out through the nose,
The cool air that you're inhaling through your nose and the warm,
Moist air that you're exhaling through your nose.
I want you to shift your attention to the raindrops that you can hear.
Don't analyze anything,
Don't attach a story or narrative to the sounds around you,
Just allow your attention to focus on the raindrops.
Perhaps you will notice that some drops are soft,
Some are a little sharper,
Some come close together,
Others spaced apart.
There's no pattern that you need to follow.
Just imagine that you're sitting by the window,
Visualizing the raindrops,
Visualizing the raindrops,
Listening to the sound.
Almost like you're listening to a single drop,
Then another,
Then another.
No effort,
Just noticing.
Now imagine that each raindrop is washing something away.
Perhaps it's stress,
Tension,
Overthinking.
With every exhalation,
You're letting something go.
With every exhalation,
You're letting something go.
Now stay here for as long as you like.
There's no rush.
Know where you need to be.
Just continue to listen to the raindrops,
Allowing each raindrop to wash something away.
