Mindfulness Audios Download: Experiencing Rain

Daily Mindfulness Practice: Free Audio Download

by Monica A. Frank, Ph.D.

The following is part of a series of audios to teach how to practice mindfulness. Developing your ability to focus on the present moment can reduce distress and improve well-being.

Experiencing Rain

Index for Mindfulness Audios

Additional reading:

Some tips for using these audios:

Start with the Understanding Mindfulness audios to learn about mindfulness.
These short practice exercises are to help train your brain to be more mindful when engaged in daily activities.
The audio format is just for convenience to help learn the material. You can also read the transcript. When you practice, however, you should engage in the behavior mindfully without listening to the audio.
The best way to train your brain to be more mindful is to practice in short sessions throughout the day while engaged in your normal activities.
The descriptions are an artificial way to help you get started. Eventually, the practice of mindfulness is being aware of what is described without using an inner verbal description.
This particular exercise is helpful for learning to eat more mindfully. When you eat more mindfully, you are likely to feel greater satisfaction and are less likely to overeat.
For this exercise, try different types of fruit each time you do it.

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Transcript of Audio: Experiencing Rain

As you walk through the rain allow yourself to fully experience the rain rather than judging the experience negatively or trying to avoid the rain. Notice the feel of the rain against your skin. Is it cold or warm? Does it softly touch your skin or does it sting with the force of the raindrops? Listen to the rain as it hits the ground and other objects. Can you hear different tones as the rain hits different objects? Can you smell the rain? What does it smell like? As you get wet from the rain notice the feel of your clothes against your skin. Notice the wetness and the temperature of your clothes. If you feel uncomfortable in the wet clothes, let yourself just “be” with the sensation without critiquing or judging it. Just experience the sensation of the wetness. As you let yourself “be” with the sensation, does your experience of it change? What does it feel like? Allow yourself to tolerate the discomfort. Continue to notice the changing sensations of the rain as you walk through it.