Let's prepare to meditate Adjust your body so that you are comfortable Close your eyes Rest your hands in any way that is comfortable for you Take a nice filling breath in Breathe deeply in through your nose and breathe out slowly through your mouth Do this breathing again Now when you exhale,
Breathe out with a long sigh Continue this breathing a few more times to settle your mind and body You are ready to begin There is something relaxing,
Even magical,
About the sound of a gentle rain When the rain comes,
It's usually a great excuse to spend a lazy day inside Today,
We will listen to the rain and use it to help us be lazy and relax As you listen to the sound of the rain,
I invite you to relax different parts of your body Then go back to enjoying the sound of the rain Begin by adjusting your head so that it sits comfortably on the top of your spine Move it a little from side to side and then front to back And find that comfy place for your head to sit and relax Check in with your shoulders and drop them away from your ears Let them be relaxed and heavy With each breath,
Soften the muscles in your belly Let your arms feel heavy Notice your hands,
Notice and feel where they are resting What would it feel like to relax the muscles around your eyes?
Notice your breathing Are you breathing slow and sleepily?
Does your breathing feel full?
Notice if your breath is coming in and out of your mouth or your nose Either way that you are breathing is okay Now that you are nice and relaxed,
You can imagine yourself playing or walking in the rain Or even just listen and enjoy the relaxing sound of a gentle rain As our meditation comes to a close,
Draw your attention back to your real body Notice and feel where your body is touching the floor or chair Wiggle your fingers,
Wiggle your toes,
Take a deep breath Now go ahead and stretch out your body in any way that feels good to you When you are ready,
Open your eyes Now go out and find all that's good in your day
