5 Minute Guided Visualization: Rainy Night

Allow yourself to sit comfortably where you are seated, or lie back if you wish. You may choose to close your eyes, soften your gaze, or have your arms loose at your sides. Do whatever is most comfortable for you in this moment. Inhale deeply, and exhale slowly, allowing tension to leave your muscles. Allow your body to feel loose, and heavy, as we enter this visualization together.

Imagine you’ve walked outside to stand on an open porch. It’s dusk. As you stand on the wood porch, you raise your gaze to see a sprawling green lawn, sprinkled with dandelions. As your gaze reaches further to the distance, you see a line of trees deepening into a forest. Above the tree tops are three mountain peaks, their textured surfaces made of dark blue, purple, and grey hues.

The sky above is slowly darkening with a blanket of grey clouds. They move so slowly that you almost don’t notice them moving at all, but as you slow your breathing, and focus, you see them drift and swirl steadily across the pale indigo sky. You take a moment to count how many clouds you see.

You inhale slowly and deeply, allowing the fresh mountain air to fill your lungs, before exhaling. The air feels cool but comfortable, and smells faintly of pine and incoming rain.

You walk a few steps to the rocking bench and sit comfortably on its thick and pillowy cushions. You may cover yourself with a soft and gentle blanket, if you wish. As you sit, the bench rocks slowly and steadily. Your body feels heavier and more relaxed. You notice the tension in your muscles slide away, as if into the breeze that carries it into the far mountains.

A soft and low rumble sounds in the distance, and you hear the first, slow, pitter patter of rain drops on the roof above you. You remain protected, covered, dry, and safe from the rain.

The temperature remains comfortably warm, with that gentle, cool, rain scented breeze brushing over your skin. The rain comes heavier now, turning into a steady lull of thousands of drops landing on the sturdy roof, the wood stairs, and the lush grass. You notice the rain drops sound different. Some drops sound low and thick, some small and light. Their sounds weave in and out and between each other, almost like a song.

You take a moment to enjoy this place. You continue to inhale deeply, filling your lungs with cool air, before exhaling slowly. You notice your shoulders growing heavier, and more relaxed. You quietly observe the sounds and smells around you for another moment.

Now you catch a scent of lemon grass as you continue to inhale deeply. As the grass, forest, and mountains grow darker, you feel soothed by this darkness. You know you are safe, and sheltered. The darkness wraps around your porch like a blanket.

Your hanging lights bob and sway along the porch rails, emitting a soft yellow glow. They illuminate the nearby rain, and you watch as the glimmering droplets fall.

As you inhale deeply, you feel connected to, and grounded in, this place. You are breathing, moving, noticing. The yellow glow of the hanging lights, as well as the white light of the bright moon peaking out from a cloud, bathes over you, as it does the porch, and the falling rain, around you. Take another moment in this peaceful place, noticing the beauty around you. Know that this place will remain here, and welcome you back when you wish to return.

Begin to wiggle your toes and your finger tips, as you slowly return to the present space. You may open your eyes or stretch gently. Continue to breathe deeply as you return. Thank you for being part of this visualization.