I use this frequently when I find myself with muscle pains or if someone else needs help. Its also quite relaxing for insomnia. First off make sure that you have nothing important to tend to, mediation should always be allowed at least 10 minutes to have a rejuvenated effect on the body. Take a moment to picture in your mind, a scene.
In this scene is a puddle of water – it could be anywhere from something outside your house, to a puddle as big as a lake. All you have to do is imagine it – picture it until its clear. Once you get that image in your mind, take a deep breath in through your nose, then let it out slowly.
Take another deep breath in – this time as you do, picture a single drop of water hitting the surface of the still puddle. Just picture the ripples pushing outward from that one drop. Letting the ripples be the tempo for your breath out. Take another deep breath in. Letting it go as another drop of water connects with the surface of the water, creating another ripple effect. Keep the tempo up with your breathing now as you take a moment to picture something else.
That same drop of water that keeps on trickling, just picture it splashing on a part of your body. Focus on that tense spot in your body, the one that just can’t relax – feel that water just connect with that part of the body. Just like the puddle, imagine that soothing slow ripple continue to form outwards, as you continue to breath outwards with it.Take in the soft cool air, and let out the warm – cloudy air. Focus on another part of your body, one just as tense – and picture that drop of water falling down again. Rippling outwards over the muscles, to where you can breath out that stress, and breath in the peace and solace.
Keep this process going on for a mental count of 10 ripples. Upon the tenth ripple, imagine your body lying back in that original puddle. Just like you were a child taking swimming lessons – let your body relax and float with the water. Staying afloat the rippling water, your breathing allowing the ripples to massage your back. As you lay there in your mind, remembering that your breaths in only prepare for your breaths out – a ripple going outward to relax you more then you were previously. Releasing your stress and allowing the peacefulness of the slow rain to take you into a more relaxing state.
