In this audio listening experience, Sara Dylan will be leading you gently into a quiet meditation while listening to gentle rainfall. You are sheltering from the rain and looking about as the rain falls.

You can choose what you see in your mind's eye; you can look out at the rain as it falls or past the rain into the landscape; you can turn your head and look around and along the street or road.

"Rain is predictable, calming, stable, and non-threatening," says Dr Shelby Harris, a behavioural sleep-medicine specialist. According to Harris, steady rainfall noises help lull the brain into falling asleep, block outside noises, and frequently induce a more meditative state that brings on relaxation.

Gentle meditative music has been added to enhance your experience.

This deep sleep meditation has been designed as a sitting meditation to be used at any time of the day, but it works just as well when you are lying down.

Enjoy