Rainy Day Goal Setting

This guided journey uses the gentle imagery of being indoors on a rainy day to help you turn inward and take calm, conscious control of your inner world. This meditation can support you in clearing any emotional or energetic blocks that may be affecting your path and welcoming the resources you need to support you. Originally created with women's health and fertility in mind, its themes of inner alignment and renewal are universally supportive, no matter your personal goals.

Transcript

Hello,

Welcome and if you haven't already,

Just find yourself a comfortable place to sit or lie down,

Somewhere you won't be disturbed for a while.

Just perhaps prop yourself up with some cushions,

If it's chilly where you are,

You might want to grab a blanket.

And just begin to close down your eyes if that feels comfortable and just imagine in your mind's eye that you're looking out of a window on a rainy day,

Just idly watching a raindrop as it makes its way slowly and then perhaps rapidly tracing its path down the windowpane,

Watching one and another raindrop as they move down and down,

Noticing the blurred imagery from outside behind those drops and the way the colours are reflected and captured in each tiny drop as they roll down and deeper down on your windowpane.

And don't worry if you can't picture those raindrops,

You can just imagine or sense or imagine that you sense them in some way and as those raindrops continue to roll down,

You can just imagine that you're in your home or somewhere you feel comfortable,

In a really cosy spot,

Snuggled with blankets and cushions,

Your windows shut to the cold,

Wet,

Blustery weather outside.

And just begin to bring your attention to the walls,

The windows,

The doors,

The insulation and the heating in your home that allow you to feel completely comfortable,

Dry,

Safe and protected.

Even though you can be aware of noises from the storm outside,

Even though you can see those drops of rain rolling down your windowpane,

Perhaps hearing the drum of water on glass,

The sound of wind whipping through the trees,

The lashing sound as a gust of wind drives the rain against the glass harder.

And yet you know that you are safe and warm,

Completely protected within your home where you are completely in control of the temperature.

You can grab extra blankets or jumpers if you feel chilly,

You can turn the heating up and the rain cannot penetrate and the wind can only rattle your windowpanes and you feel safe and secure.

A deep sense of gratitude that you're here in the warm and not out there in the cold and wet.

And there's nowhere that you need to be right now and nothing you need to do but simply let your thoughts drift by like leaves on the wind as you listen to my voice and pay attention to how warm and comfortable you feel.

Relax and let go.

Simply relax and let go.

And perhaps you hear the engine of a car starting up further along the road,

Maybe even distant footsteps of people passing by your house,

Or your flat,

Or your room.

And you can feel secure in the knowledge that no one can enter your home without an invitation.

This is your home,

Your place of safety.

And as you rest comfortably here,

Paying attention to the sound of the rain against your window,

Notice it now and listen as the rain lashes against your windows while you are safe and warm inside.

And the rain comes down heavier and faster and the wind is howling and these noises,

This awareness of what's going on outside only serves to draw your attention to how safe and warm and protected you feel.

The rain heaves down in sheets,

The wind is howling and you are safe,

You are warm and you are cozy.

And just as your home can protect you from bad weather and enable you to control the conditions inside,

Who you allow in,

What you allow in,

The temperature,

The conditions,

Your skin serves a similar function for your body.

It separates you from everything that isn't you.

It holds all those important physical parts of you inside a U-shaped package.

Your skin is truly amazing.

It is porous,

Allowing you to absorb all the good things that you need from the world,

Like warmth of the sun,

Moisture from a shower and it also allows you to release toxins through sweat and other excretions.

The skin provides you with a protective barrier,

Keeping all that is good inside of you and expelling all that is unhelpful to your physical well-being.

And you can help with this process by ingesting beneficial foods and water and moving in ways that maximise your body's health and efficiency,

Restoring balance.

And just as your body,

Your home have protective shelves,

So too does your mind and your internal world.

And you can take charge of this too,

Clearing out that which doesn't serve you and bringing in more of what does.

You can become a mind gardener,

Becoming aware of the weeds of thoughts that aren't helpful and gently challenging them,

Replacing them with seeds of thoughts which help you to grow,

To be at peace.

And once you take charge of your inner world,

You can learn to weather other storms,

Protected and safe in your inner world,

While you navigate the storms of life,

Feeling comforted by the knowledge that you are in control here.

You can control your relationship to your thoughts and you can always choose thoughts that feel better.

So I want you to imagine that like your home,

This protective shell has doors and windows that can be open and shut.

And through these doors and windows,

You can release anything that no longer serves you,

Anything that's holding you back,

Any blocks,

Any fears,

Any unhelpful thoughts.

And you can also invite in anything that will be helpful to you,

New ideas and beliefs,

New behaviours or skills,

New ways of thinking about things,

New feelings.

And you can picture this protective shell now like a home built around you with doors and windows which can be open or closed.

You control what comes in and out.

And you can pay attention to any repairs that your home might need and make those repairs yourself.

So what I want you to do is now strengthen your shell in any way that is needed.

Breathing in and out,

Allowing your breath to repair and reinforce your protective shell.

Just opening this home to all that will allow you to feel safe and strong.

Becoming aware of a sense of calm and relaxation within your inner world now.

Knowing that nothing can ever affect you in quite the same way again.

And I want you to bring to mind a goal that you might have or something that you want in your life.

Something you're working towards.

And just become aware of anything within your world that may be preventing you from achieving this goal,

From bringing this wish into your life.

You might become aware of those things literally or symbolically.

As words,

As feelings,

As objects.

It doesn't really matter.

Just trust your unconscious mind and these things will just pop into your thoughts.

You don't have to try to do anything.

And when you're ready to move towards your goal,

You can allow these things to exit your home.

Your shell.

Breathe those things out through a door or a window.

You might find you're letting go of limiting or unhelpful beliefs.

Of blocks.

Of unhelpful or stuck emotions.

Just like spring cleaning.

You can feel a sense of lightness as they leave you.

That's right.

And now that you've cleared so much space within these walls,

You can begin to think about all the things you could invite in to help you to move towards your goal.

These might be feelings.

Resourceful feelings,

Skills.

New,

Healthier beliefs.

More resourceful thinking patterns.

New behaviours.

So as you picture your goal now,

Picture what you want.

Just picture a moment or two after you've achieved your goal,

When you have what you want.

Notice what you can see.

What you can hear.

Maybe even what you might be saying to yourself.

Perhaps there's a feeling associated with achieving this goal.

Just tuning in to your senses.

Every aspect of having achieved this goal.

The emotions,

The thoughts,

The feelings.

Sensory input.

Experiences.

And imagine you've got a tuning dial and you can turn them all up.

Turn up the feelings,

Turn up the sounds,

The colours.

Make this feel as vivid and real as you possibly can.

Stepping into the picture as yourself so that it's you in your body experiencing your goal.

And just enjoy that.

And know that in doing this you're setting the satnav for your unconscious mind to follow.

You've set the goal destination.

You've set this process in motion.

And rather like satnav,

Once the destination is clear,

No matter what roadblocks or wrong turnings may come up,

Your unconscious mind will simply recalculate.

So enjoy this for a moment or two longer.

And then stepping out of your end goal for now.

Being present in the here and now.

Again in your protective shell.

And as you think about your goal,

I want you to breathe in everything that will serve you in moving towards that goal.

Breathe in examples of others who've achieved that goal.

Or something similar.

Breathe in the states or the qualities that you need.

To achieve this goal.

And it doesn't matter how you experience this,

Just imagine you're breathing those things in.

That's right.

And you can know that your unconscious now knows your goal.

And is completely on board to help you mind,

Body,

All working towards it.

Your unconscious mind knows that you're ready for this goal now.

And you can close all of the doors and windows,

Allowing all of this to settle inside you.

And allowing all that you've received to find its place and come to rest.

Your goal and everything you need to do,

To be,

To feel.

Is saturating every cell of your being.

The deepest parts of your unconscious mind,

Every fiber of your being,

Spirit.

And so it will be.

And the work that you've begun today will continue with every breath you take.

Even when you sleep.

You'll be moving closer and closer to your goal.

And now if you want to continue into a deep restorative sleep.

Just allow yourself to do so.

And ignore my following instructions.

If you wish to come back into your day.

Fully aware,

Fully awake.

And you can just begin to take some deeper,

More energizing breaths.

Wriggle fingers and toes.

Stretch in ways that feel good for you.

And then gently,

Gently open your eyes.

Coming back into the room.

Have a good rest of your day.