Welcome to the rainy day meditation.
Finding a comfortable place to sit,
Either seated on a cushion or seated in a chair with your feet firmly on the ground.
Standing up nice and tall.
Nice straight spine.
Chin can be slightly tucked in.
Closing the eyes.
Placing your hands on either your lap or your knees.
Allowing yourself to really just start to settle in.
Taking a nice deep breath through the nose.
Exhaling through the mouth.
Exhaling through the nose.
And exhaling through the mouth.
One more inhale through the nose.
Exhale through the mouth.
Just becoming aware of your breath as you inhale and exhale through your nose.
And as you start to become aware of your breath.
Allowing yourself to breathe a little deeper with each inhale.
Filling up the belly with breath.
Exhaling nice and slow.
Allowing yourself to inhale and exhale,
Deepening the breath.
Seeing if you can make your inhale and your exhale the same length.
And as you start to deepen your breath.
Just becoming aware of any sensations that you're having within your body.
Doing a body scan,
Seeing if you're holding any tension anywhere in the body.
Starting at your head.
Relaxing all the muscles in your face.
Relaxing your throat,
Your neck.
Relaxing your shoulders.
Your arms,
Your fingers.
Relaxing your chest,
Your stomach.
Relaxing the hips.
Relaxing your legs,
Your ankles and your feet.
Even silently saying to yourself now,
I feel so relaxed.
My body is completely relaxed.
And as your body starts to relax.
Just coming back to the breath.
Just becoming aware of the air as it moves in and out through your nose.
Any thoughts arise during this meditation?
Not trying to control or judge them,
Simply allowing them to show up,
Thanking them and then bringing your awareness back to your breath.
And again,
Bringing your awareness to the breath as it moves in and out through your nose.
Relaxing all the muscles in your face.
Relaxing all the muscles in your mouth.
Relaxing all the muscles in your neck.
And if you find your thoughts have drifted,
Bring yourself back to the breath.
Bring your awareness back to your breath.
And if you find your thoughts have drifted,
Bring yourself back to the breath.
And if you find your thoughts have drifted,
Bring yourself back to the breath.
And if you find your thoughts have drifted,
Bring yourself back to the breath.
And if you find your thoughts have drifted,
Bring yourself back to the breath.
So move down your hips,
Your legs,
To your feet,
Allowing your whole body to feel relaxed.
Maybe silently repeating again,
I feel so relaxed.
My body is completely relaxed.
And then bringing your awareness back to the breath.
Just becoming aware of the air moving in and out through your nose.
And then bringing your awareness back to the breath.
And then bringing your awareness back to the breath.
And then bringing your awareness back to the breath.
And then bringing your awareness back to the breath.
And once again,
Bringing your awareness back to your breath.
Bringing your awareness to the sensation of the air as it moves in and out through your nose.
And then bringing your awareness back to the breath.
Bringing your awareness to your body.
Becoming aware of how your body feels as it sits on the chair or your cushion on the floor.
Becoming aware of your hands as they sit in your lap or on your knees.
Becoming aware of your spine.
Becoming if you started to slouch over,
If you're still having length in your spine and still sitting nice and tall.
Still with your eyes closed,
Becoming aware of the space around you.
Becoming aware of the sounds around you.
Becoming aware of the smells all around you.
And slowly starting to wiggle your fingers and your toes.
Bringing the palms of your hands together.
Slowly starting to rub them together,
Creating a little heat,
A little friction,
Creating some energy.
Slowing down and still with eyes closed,
Bringing your hands up towards your face and gently cupping them over top of your eyelids.
Taking a nice big inhale through the nose,
Exhaling through the mouth.
And when you're ready,
Gently opening up your eyes within the cupped palms,
Allowing your eyes to adjust to the light around you.
And when you're ready,
Gently removing your hands,
Giving thanks to yourself and taking all the time you need before continuing with the rest of your day.
Thank you for listening.
