Welcome to RAIN NIDRA with affirmations.
Begin by finding a comfortable position,
Lying down or sitting.
Make adjustments so that you feel more at ease.
Take a deep breath and let out a sigh.
Listen to the sounds of the rain.
Let yourself breathe slowly and notice the rise and fall of your chest.
If it feels comfortable for you,
Close your eyes and take a few more deep breaths.
Allowing yourself to settle into the surface that is holding you.
Notice the sounds of your own breathing and the sensations in your body.
Let yourself be as you are.
Imagine yourself lying underneath the umbrella of a large pine tree in a beautiful forest.
You are surrounded by gorgeous greenery and you hear the gentle sounds of nature.
Feel the cool earth beneath you supporting your body as you let go of any tension or stress.
Now bring your attention to your breath.
Notice the rhythm of your inhales and exhales.
Like the steady patter of raindrops falling softly on the ground.
Allow your breath to become slow and steady,
Mirroring the gentle cadence of a summer rain shower.
As you continue to breathe,
Imagine the rain starting to fall and then gradually building into a steady downpour.
Feel the cool droplets as they touch your skin,
Washing away any worries or cares.
With each inhale,
Imagine you are breathing in the fresh,
Cleansing energy of the rain.
Feel it revitalizing every cell in your body,
Restoring balance and harmony within.
As you exhale,
Imagine releasing any tension or negativity,
Allowing it to be carried away by the rain,
Like leaves floating downstream in a gentle stream.
Now bring your awareness to your physical body,
Starting from the crown of your head,
And imagine the rain washing over you,
Soothing and relaxing every muscle and joint.
Feel the tension melting away from your forehead,
Your cheeks,
Your jaw.
Allow your entire face to soften completely,
Like a flower opening up to receive the nourishing rain.
Now bring your awareness to your neck and shoulders.
Feel the rain washing away any tightness or discomfort,
Allowing your shoulders to sink deeper into the earth with each breath.
Continue to scan your body,
Inviting the rain to flow down your arms,
Your chest,
Your belly,
Your hips,
All the way down to your toes.
Feel the tension melting away,
Leaving you feeling light,
Relaxed,
And at peace.
If you wish,
Repeat these affirmations silently,
Or just listen to them and let them wash through you.
I am refreshed and rejuvenated,
Like a plant blooming after a spring rain.
I am washed clean of stress and worry,
Like the earth after a downpour.
I embrace the rain,
The sounds and sensations.
I am cleansed and purified by the soothing rhythm of the fallen water.
I am nourished and hydrated by the gentle embrace of the rain.
I am grateful for the life-giving energy of the rain nourishing me.
I am refreshed and renewed like the earth after a gentle rain.
I am open to receiving the blessings of the earth after a nourishing rain.
As the rain continues to fall,
Imagine yourself being enveloped in a cocoon of healing energy.
Feel it wrapping around you like a warm blanket,
Nurturing and supporting you in every way.
Take a few moments to simply rest in this feeling of deep relaxation,
Allowing yourself to be fully present in this moment.
Like a seed soaking up the nourishing rain,
Ready to bloom and grow.
Continue to notice the sounds of the rain as you become more aware of the sensations in your body.
Sense the fabric that is touching your skin.
Notice how the earth is supporting you as your lungs breathe in the air around your being.
When you feel ready,
Slowly begin to deepen your breath,
Bringing gentle movement back into your body.
Wiggle your fingers and toes,
Stretch your arms and legs,
And take your time coming back to the present moment.
When you are ready,
Open your eyes and remember that you carry within you a sense of peace and rejuvenation.
And this comes from connecting with the healing power of the rain.
Know that you can return to this place of calm and tranquility whenever you need to recharge and replenish your spirit.
