Being present with rain rain drumming on the roof while you are tucked up in a warm bed cold,
Wet drops needling your skin welcome droplets settling on parched leaves sustaining plants rain forming rivulets collecting into puddles on pavements when it rains we can become acutely aware of it it's often a disruption or change eliciting a tangible felt sensation we can feel,
Sense and observe its presence we may respond to rain in a myriad of ways but it brings us into the present into the here and now with its sounds,
Taste,
Feeling on our skin the way it interacts with us and the landscape this meditation explores being present with ourselves in a similar way that we sense and observe rain and how it comes into contact with us and our environment rain can feel different in different situations it's the damp smell hanging in the air refreshingly cooling on your skin loudly pelting upon concrete comforting when snuggled up warm inside irritating when it disrupts plans relieving when it breaks a drought or releases humidity from the atmosphere I invite you now to explore the concept of presence using the rain in this meditation sometimes things that are present with us can feel scary and overwhelming and that's ok know that you are free to do whatever you want or need at any moment when it rains we become conscious of it through its contact with our bodies and the world around us just like you can become conscious of things around you like the rain I encourage you now to check in with how you are just in this moment feel your body wherever it is resting right now feel the surface beneath you this surface is a solid foundation that's supporting your body life may throw many disruptions your way like the rain but right now in this moment you are safe with this foundation beneath you as you continue to feel your body gently ask yourself now is there any part of your body that is bracing or tensing sometimes when there is a disruption or change to your day like the rain your body might feel it needs to brace or tense to protect itself or put up a guard can you encourage softness to any of these areas now softness like a soft misty rain which blurs the landscape often the rain instigates movement running to shelter from it rapidly gathering washing from the clothesline putting on a rain jacket does your body need to move right now maybe you'd like to adjust your position stretch wiggle your fingers give yourself a hug stand up and jump just do whatever feels good for your body in this moment if you are outside in the rain you will feel the sensation of the rain on your skin your face,
Your arms,
Your legs how does your skin feel now cold snaggly hot maybe there is a breeze tickling your skin or soft fabric against it rain might feel like an inconvenience or something to embrace depending on your mood or circumstance what emotions are present with you just like the rain can be torrential misty or sideways stopping as suddenly as it started or continuing for days you might have a multitude of emotions with you today perhaps you feel like pushing some of them away and that's ok you might like to gently envelop anything that's with you right now they are all welcome spend a few more moments just being present with yourself tuning into and feeling anything that is with you just noticing without judgment just being remembering that you can move at any time and just be however you are I am present I am here I am me I am
