Welcome.
As you settle into a comfortable position,
Take a moment to feel the surface beneath you.
Whether you're lying down or seated,
Imagine your body beginning to relax into the surface you touch.
Close your eyes and take a slow deep breath in and gently exhale.
Let's take another deep breath in and exhale.
As you breathe in,
Imagine breathing in calm,
Peaceful energy.
As you exhale,
Let go of all the day's stress away.
Really try to let it all go.
With each breath,
Allow yourself to sink deeper into comfort,
Knowing you are safe,
Calm and at ease.
As you listen to the soft pattering of the rain,
Feel how each drop creates a calming rhythm in the world around you.
The sound is soft like a gentle blanket enveloping you.
Each raindrop falls with purpose,
Washing away any tension and stress you may carry.
Just like the rain nourishes the earth,
Allow it to nourish your mind and body.
Feel the rain cleanse you,
Bringing renewal with every drop.
Now let's start by bringing your awareness to the top of your head.
Feel the weight of your head resting,
Completely supported and notice if there is any tension or tightness.
With every breath,
Feel the muscles around your head soften,
Releasing any tightness.
Notice your facial muscles,
Beginning with your eyes,
Moving down to your nose,
Your lips,
Your cheeks,
Your jaw and your mouth.
If you notice any tension in your face,
Especially around your eyes or jaw,
Imagine the rain washing all of that away.
Let your eyes and forehead soften and feel your cheeks and jaw relax completely.
Visualize the rain falling softly over your shoulders.
It's soothing rhythm washing away any stress or tightness you've been carrying.
With a deep breath in,
And sighing the exhale out,
Let your shoulders drop,
Releasing the weight of the day.
Feel your neck muscles relaxing as the rain encourages ease,
Inviting a wave of calm throughout your body.
Now let's focus on your arms.
Notice how your arms feel resting at your sides or in your lap.
With the rain,
The gentle sound is just a reminder that it's okay to relax fully.
Feel your arms becoming heavy and warm,
Your fingers releasing any tension.
Allow the rain to carry away any discomfort or negative energy in your arms,
Leaving them light,
Relaxed and at peace.
Now bring your attention to your chest and heart.
Notice your breath moving in and out,
The rise and fall of your chest.
As you breathe,
Notice the sounds of the soothing rain.
It envelops you in its peaceful rhythm.
With each inhale,
Allow your chest to expand.
And with each exhale,
Release any lingering tension or negative thoughts.
Let the rain wash away any stress,
Replenishing your body and mind with calm and tranquility.
Feel your heart soften,
Open and release what no longer serves you.
Now let's bring awareness and feel the connection between your body and the surface beneath you.
Imagine the rain washing over your lower back,
Soothing away any tightness.
As the rain's rhythm gently encourages the release of tension,
Feel your body soften.
Allow any discomfort or unease to melt away.
With every breath,
Let go of anything you've been holding on to.
Feel a sense of peace begin to settle within.
Now shifting focus to the hips and the pelvis,
Feeling your hips grounding into the surface,
Feeling supported and relaxed.
The rain continues to fall gently around you.
Each drop carries away any stress or discomfort.
Imagine the rain flowing over your hips,
Releasing any tightness or tension.
Let your body soften.
With each breath,
Feeling lighter and freer than before.
Now notice the weight of your legs resting gently.
With each breath and each drop of rain,
Feel the tension release from your thighs and your knees,
Allowing them to become heavy and relaxed.
Let your calves release any strain,
Feeling light and at ease as the rain flows around you,
Washing away any remaining tension.
With each breath,
Your legs become more and more soft.
With your feet fully supported,
Notice how they're resting against the surface.
Imagine the rain gently falling on your feet.
Each raindrop is soothing and releases the last bits of tension in your body.
With each breath,
Imagine releasing any stress or discomfort through your feet,
Grounding yourself deeply into the earth below.
Feel your toes relax completely,
Your feet at ease and your body fully supported by the earth.
Now that your body is deeply relaxed and your mind is calm,
Let's take a moment to be with the following affirmations.
As your body rests,
Let each one settle into your mind and body.
Feel them washing over you like the gentle rain.
I shed what no longer serves me,
Leaving only peace in my wake.
I let go of all tension,
Allowing peace to flow through me.
I am a vessel of peace,
Letting tranquility fill me,
Flowing through every part of my being.
Allow each word to help you release what no longer serves you.
Feel your body become even lighter,
Your mind even more at ease.
I am open and receptive to peace and serenity.
I release all burdens and I am renewed with each breath.
I trust the flow of life.
I release all tension and I allow peace to settle within me.
Feel the trust you have in yourself and in the universe,
Letting go of all resistance.
I am grounded and with each breath,
I release all negativity.
I allow the rain to cleanse me completely.
Feel yourself deeply rooted to the earth,
Grounded in peace as the river flows through you.
The rain continues to cleanse and refresh you.
With your body completely relaxed,
Your mind calm,
Take a moment to visualize a quiet forest.
The gentle sound of rain falling all around you.
You notice yourself grounded with the earth beneath you.
Your body fully supported and cared for.
In this space,
You feel safe.
You can be at peace and completely relaxed.
The rain continues to fall softly,
Steady and soothing.
And everything is as it should be.
A peaceful deep sleep awaits you.
Allow the rhythm of the rain to carry you into rest.
You are safe.
You are calm.
And you are deeply at ease.
Your body is free from stress.
And your mind is still and quiet.
