A Walk on a Rainy Day

Don’t let the rain stop you from going for a walk (unless it’s a violent thunderstorm). Instead, let’s turn this rainy day walk into a rainy day meditation. Grab your umbrella and take this time to be present as you walk in the rain.

As you begin to walk, take some time to center yourself. Whatever thoughts, worries, or concerns are running through your head, imagine that you have put them inside a box, which you left inside your house. You can open the box back up when you get home, for now, it is far away from you. Focus on each step that you take. Allow your steps to be the only thoughts in your mind. If other thoughts enter your mind, acknowledge them, then let them pass. If it helps, you can visualize your thoughts as clouds and let them float away. Focus on each step you take.

Listen to the rain as it hits your umbrella. Listen to the rhythm. Is it fast or slow? Now listen to the rhythm of your feet as you walk. Notice the sound. Try to synchronize the two rhythms, your feet and the raindrops. Notice how this causes you to change the pace of your walking. Focus on the sounds.

Now, look at the ground in front of you. What does it look like as the rain hits the ground? Notice the details in the little splashes. Notice the water collecting on the sidewalk or soaking into the ground. Notice the way your feet look as you take steps. Are your feet splashing in the rain? Try to walk without making any splashes in the water. Take a few steps. Now try to make big splashes as you walk. Take a few steps. Notice the way your walking has changed. Bring your attention back to the raindrops hitting the ground in front of you. Notice the way they look.

As you continue to walk, lift one hand out from underneath the umbrella. Notice the sensation of the rain hitting your hand. Take a few moments here. Now, notice how the rest of your body feels. Start with your feet. Have your feet begun to get wet? Is there any discomfort as you walk? Take a few more steps focusing on the feeling in your feet. Now focus on your knees, the way they bend as you walk. Take a few slow steps, just noticing the feelings as your knees bend and unbend. Now focus on your hands. One may be carrying the umbrella. Notice the feelings as your fist grips. Notice your other hand. Is it tucked into a pocket or swaying beside you? Now focus on your arms. One may be bent, carrying the umbrella. Switch your umbrella from one hand to the other and notice the feelings as motion moves through your arms and hands. Now notice your face. Are there any raindrops hitting your face? Is there wind brushing against it? Try to soften the muscles of your face, releasing any tension.

When you feel comfortable doing so, stop walking. If you would like, lower your umbrella. Maybe set your umbrella on the ground next to you. Let your body be still. Close your eyes and turn your face towards the sky. Notice the feeling of each raindrop hitting your skin. Notice the water dripping across your face. Take a few deep breaths here. Inhale and exhale. Focusing one raindrop as it hits your face then drips down. Then focus on another. Feel it hit your skin and drip down. Tilt your head back down slowly. Open your eyes. Pick up your umbrella and continue your walk.