Walking in the Rain
Switch from all the doing to simply being. Nothing to do, nowhere to go, just lean into the chair and let the music soothe you. Now relax your feet and legs, your hips and lower back, your stomach and chest, your back and shoulders. Loosen your arms, your hands and fingers, your neck and jaw, your cheeks and mouth.
Become aware of your breathing, try not to change it, but simply be aware of it. And if your mind begins to wander into any stream of thinking, draw your attention back to your breathing.
Now, visualize yourself taking a quiet walk through a park. It’s a summer’s day but it’s raining, a gentle, steady rain. As you walk in the rain with an umbrella, a clear, transparent umbrella, you can see the droplets of rain on it, making patterns, as they run down the side. Watch the rain drops fall from the edge of the umbrella, splashing onto the ground. As you listen to the soothing sound of the rain, feel all your stress being washed away. Watch the rain give everything a shine. The trees, the grass, the flowers, all look vivid and vibrant now.
Feeling renewed, slowly bring yourself back to where you are. As you adjust your attention to your surroundings, find one thing to focus your gaze on and relax your attention around it. Become fully alert and aware.