As an Occupational therapist, one of the things I like to explore with my clients every couple months is visualization. As meditation can be quite difficult for most of my clients that struggle with keep still or focusing for long, I prefer creating calming visualizations to engage their imaginations and help them focus on the present.
Prompt 7 for Bloganuary is to write a poem or short story about rain. As my poetry skills aren’t the loveliest, I thought I would write another rainy day visualization meditation to share! As this is written, you can have someone read it to you, or read it to others. Eventually when I have the time, I will add it to my podcast for another recorded meditation you can access!
If you’re interested in another rainy day meditation, here’s one from a couple years ago with a link to my podcast! https://beyourownsunshinee.ca/2021/12/06/rainy-day-guided-visualization/
Please note that this meditation is written with myself in mind as well as some of my clients. Each individual that experiences meditation may be comfortable with something different, so feel free to change around wording as one size does not fit all! Often times the best meditations happen when you can connect personally to the words, so writing one can be fun and so beneficial! Happy meditating 🙂
Find a comfortable sitting or lying down position. Notice anything that might be a bit uncomfortable and just be curious about it. Become aware of any tension you may be carrying in your body and try your best to breathe out and let it go. Begin to bring your attention to your breath. Maybe place one hand on your chest and the other on your belly. Feel your chest rise and fall with each breath.
For the next few breathes try to breathe into the belly. Feeling your belly, and the hand on it, rise and fall as you breathe.
Let’s take one more breath into the belly and breathe out. Removing your hands from your chest and belly and place them at your sides again.
You are calm, you are relaxed, and you are at peace. You just spent the morning clearing your to do list, and you’ve set aside some time for some self care. The rain starts to fall outside and you can hear the pitter patter on the windows. You get into your comfiest clothes and light a candle. You smell the soft scent as the candle is lit, and it makes your shoulders relax. Moving slowly, you take a moment to enjoy the smell of your favourite candle. Breathe it in, and sigh out. This is time for you.
You slowly pad towards the kitchen where you have already started boiling some water for tea. You take a moment to smell one or two tea bags, and settle on your favourite tea. As you pour the hot water into your mug, you can feel the warmth of the steam coming off the water. Taking the warm mug in your hands, you wander back to the couch, which is set right in front of a gorgeous window. Your space is set, with a book and tea, warm blankets and the background of cool fall rain. Wrapping yourself up in a soft blanket, you grab the mug of tea in your two hands and look out the window. You take a deep breath in, smelling the delicious tea, and sigh out.
You begin to focus on the sound of the rain and let your eyes relax. The branches of the trees blow gracefully in the wind. The pitter patter of the rain drops creates a beautiful sound, and a unique pattern on the window. You watch the rain drops roll down the window and enjoy the rhythmic sounds of the rain, which match up with the ins and outs of your breath. The sound of the rain helps calm and soothe you, to relax your brain and bring you peace.
Stay here, Present to this rhythm. This soothing melody of calm, Slowing you down, And relaxing you into presence.
Slowing down can be tough, but you deserve this break. Just as the rain nourishes our earth, allow yourself to slow down to nourish yourself. Your hard work throughout each day is noticed and is important, and so is your practice of self care to honour your body mind and soul.
As the rain falls from the sky, notice the calm washing over you. Notice the warmth of the blanket, and the tea in your hands. Take a breath in, and a long sigh out as if you’re cooling down your tea. Take another breath in, and as you breathe out, try to let go of any of the daily to do lists that are not of the most importance right now. The day to day tasks can wait. Right now, is time for you. Take as long as you would like here, honouring and celebrating yourself. You are worthy of rest, and worthy of love from others and from yourself.
When you are ready, begin to wiggle your fingers and toes. Coming back into your body. Take a deep breath in and let it out of your mouth with a big sigh. Carrying the calmness you’ve created with you as you open your eyes and get ready to continue to go about your day.