Racing Raindrops: A Unified ACT Metaphor

In this 25-minute guided meditation, you’ll be invited to rest with the image of raindrops sliding down a windowpane. Some drops fall quickly, some slowly, some merge together just like the thoughts and feelings that pass through the mind.

This practice is rooted in Acceptance and Commitment Therapy (ACT) and touches on all six ACT processes in gentle, experiential ways: Defusion – seeing thoughts as raindrops, not truths. Acceptance – allowing the weather to be what it is. Self-as-Context – discovering that you are the one inside, observing. Present-Moment Awareness – grounding in breath, body, and sensation. Values – looking beyond the window, to what matters most. Committed Action – choosing the steps you’ll take when the rain clears.