Get into a comfortable position. Sit on a chair or floor cushion. Ensure your back is straight and your head is aligned over your spine. Let your arms rest at your sides or in your lap.
Listen to the rain fall. Open your ears to the sound of the rain hitting the ground. If other sounds distract you, regard them with a neutral attitude and keep your attention on the rain.
Distinguish between sounds. As the minutes pass, you’ll become aware of the different sounds made by the water hitting different surfaces. Notice the sounds made by a puddle or compare hard pavement to soft mud.
Engage all your senses. Go for the full experience. Think about how rain smells and feels against your skin.Conjure up the sensation of drinking water and follow the journey from your lips to your stomach.
Retrieve pleasant memories. Go back in time to other rainy days. Remember, for example, leaving your umbrella behind at the school bus stop so your mother could retrieve it after you got on board.
Name the sensations. If it helps you to put your thoughts into words, let them float up into your consciousness without struggling for them. See what terms your mind connects with rain and water.
Abide in the feeling. Now, relax in the feeling you’ve created. Put aside any worries and plans for the day. Just enjoy settling back and taking your time.
Get up slowly. When your session is over, keep the composure with you. Gently bring yourself to a standing position. Allow your mind to gradually return to taking up daily activities.
Play it again. These days you can summon a rainy day anytime you want. Browse online for a recording of rainfall or make your own so you always have one on hand.
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