How nice the sound of the rain,
Like rain softens the earth,
Today we're uniting and softening our bodies and minds together.
And Viona,
If you're feeling restless,
Tired,
Or have any physical tension,
Embodiment is a gentle practice of coming home to yourself,
Fully inhabiting your body with awareness,
Kindness,
And presence.
Today we'll use the sound of rain to practice embodiment,
To reconnect,
Release,
And renew.
Let's begin.
You may find a comfortable position,
Seated or lying down,
I encourage you to lie down if that feels good,
Which will invite a deeper rest.
Take a moment to settle yourself in,
Allow your eyes to close,
And let the sound of the rain draw your attention inward.
Surrender completely to this moment.
Just notice the rhythm of the rain,
The gentle pattern,
The soft flow,
Try to hear every drop landing on earth,
Imagine those drops washing over you,
Cleansing,
Smoothing,
Inviting your senses to open,
Feel this rain like a gentle shower flowing over your entire body,
From the head to toe.
You may feel free to make small movement here just to connect with your body,
Use the wiggles,
Your toes,
Ground,
Release any tension or stiffness you feel,
A minor movement.
If you are seated,
As you inhale,
Open your arms wide,
Allowing your chest to expand.
If you are lying down,
Simply feel your chest rise and open,
And as you exhale,
Draw your arms forward,
Like hugging yourself,
Let's do this two more times,
Inhale,
Open and expand.
Exhale,
Draw inward,
Embrace yourself.
Last time here,
Inhale,
Open,
Exhale,
Hug yourself,
Come back home.
Sensing your full being,
Your body,
Your breath,
We will begin a slow,
Mindful body scan,
Bring your awareness to the top of your head first,
Just notice any sensation,
Any tension and allow any tightness to soften with your breath.
Move your awareness towards your forehead down,
Your eyebrows area,
Any areas in between your eyes,
And let your whole forehead become relaxed,
Slowly towards your eyes,
Your cheeks,
Your jaw,
Let your whole face feel a sense of space,
A feeling of release,
May even bring a smile to your face,
Sensing that gentle kindness to yourself.
With your next exhale,
Moving towards your neck,
Your shoulders,
Notice any tension and with every exhale,
Allow your shoulder to drop away from your ears.
Moving down towards our upper chest,
In our chest area,
May sense this gentle rise and fall as you breathe in and out.
Sense your heart,
Your chest,
Any pain or tension,
Just imagining that raindrop washing over this tension.
You may stay with any areas if you feel heaviness,
Take your time,
And continue imagining that rain washing over your whole chest area.
I'm trying to visualize that your chest feels a bit cooler,
More soft,
And a sense of healing in your heart.
In your chest,
Your ribcage,
Feel the lightness as the rain washes over.
Moving down towards your ribcage,
Your belly area,
Your back,
Breathe gently into these areas,
And let go of any fatigue with every raindrop.
The path of the raindrop is the same path of your breath.
As you release these tensions towards the earth,
With every inhale,
Inhale to the tensioned area,
And with every exhale,
Exhale down towards the earth,
And notice that the rain carries them and wash over back to the nature.
Now we're so moving towards your arms,
Your fingers,
Your palms,
Sensing them and sending love and cleanse energy to them.
So imagining that rain gently landing on your palms,
And with every exhale,
Letting go through your palms down towards the earth.
Now feel your spine from your upper back to your middle back,
At the back of your chest,
And towards your lower back,
The back of your belly,
Even within your belly.
Your inner organs,
Let the rain washing over them.
Slow down your breath and release.
Take your time to be with your body.
You may just observe them like they are not yours,
Like they have their own life.
Slowly feel that weight of raindrop massaging all the part of the body.
Making you feel grounded and renewed.
With every exhale now towards your lower body,
Your hips area,
Your thighs,
Your hamstring,
Your calf,
Your shin,
Your ankles,
Your right foot,
Right toes,
Second toe,
Third toe,
Every toe of the right foot.
Feel a sense of ease with the rain.
Now moving towards your left foot,
The left toe,
Second toe,
The third toe,
The sole of the left foot,
The whole feet,
Both feet together,
Feeling relaxed.
You can sense that your entire body as one,
Connected,
Supported by the sound of the rain to release any tension,
Any pain or stiffness with every out-breath you have.
You take a moment to silently thank your body that carries through this life that you have.
For both pain and joy alike.
For all the appreciation and love you can give to this body you have.
It has been supporting you unconditionally.
Be with the sound of the rain.
See whether you can soften a little deeper of every muscle that you have.
Release any negativity you carry of every cell you have.
And with your next inhale,
Sense that your whole being started to feel this feeling of lightness,
The feeling of refreshment of your spirit and your whole body.
You are connected for both your body,
Your mind and your spirit.
Soak in the feeling of renewal and allowing this sense of refreshness to be within you deeply.
As we close this meditation,
Know that you can return to this feeling of calm and embodiment anytime you need.
If you're continuing with your day,
You may bring your palms together at your heart center.
Just take a moment to thank yourself for choosing this healing,
For choosing this renewal.
And if you're ready to rest,
Just allow yourself to drift into sleep.
Thank you so much for practicing with me.
May love,
Peace and wisdom be with you.
Namaste.
