Foundations Of Mindfulness - Exploring Hindrances With RAIN

This practice is part of the Foundations of Mindfulness series, inspired by the Buddha’s teachings in the Satipatthana Sutta.

In this meditation, we use the RAIN practice - Recognise, Allow, Investigate, and Nurture - to explore a hindrance that is present in our experience. Rather than judging or trying to push it away, we gently investigate it with curiosity and discernment: how does it feel, what thoughts and emotions accompany it, and what causes and conditions have contributed to its arising?

By looking closely at how a hindrance arises and what sustains it, we can begin to understand our habitual patterns more deeply and recognise the conditions that may allow them to recur. This understanding can create greater space and choice, helping us to cultivate the conditions for greater clarity and freedom.

Transcript

This practice is inspired by Buddha's teachings on the Satipatthana Sutta. His guidance on establishing mindfulness. In the Sutta, We're invited to explore and understand the conditions that give rise to our hindrances. And in this RAIN practice. We'll explore how we can bring mindfulness and curiosity to these places where we can get a little stuck. A little confused. So rather than pushing away our hindrances, This gives us space to pause and gently explore what's happening. And see if we can meet it as it is. And as we explore in this way, We may glimpse something that provides a little more insight and understanding into the causes and the conditions. Of these hindrances. We might ask what is here. What might be giving rise to this? I'm what is needed. There's no need to find an answer as we do this practice. But simply bringing this kind, Curious awareness. May begin to open a little space and within that space. Perhaps there's some new possibilities. Or a little more clarity and understanding. So we check in with our posture, However we are seated or lying down. Just check we're not holding ourselves too tight. Who are able to be present and alert. I'm just noticing the breath in the body. Just letting it come and go. And noticing how the body is being supported by the ground And we set the intention to meet whatever arises with curiosity and kindness rather than judgment. And also not to force anything, Just to work where is comfortable for us. Not pushing ourselves into overwhelm. Just recognizing what feels right for us in this moment. And then bringing to mind a situation. Something recent where one of the hindrances has come up for you. It could be desire. Where you're wanting something particular to happen. You really want an outcome. It's causing a little bit of stress and difficulty. Or maybe some aversion, Some frustration or anger, Irritation with a person or a situation. Or maybe it's sloth and torpor, Just a sense of heaviness, Fogginess, Dullness, Low energy, Some unwanted illness maybe. Or maybe it's restlessness and worry that's causing issues, Some problem, Something that won't just go away. Agitation. Planning. Fixing. Or maybe it's doubt that you want to work with. Maybe a judgment that this practice is useless or. . . Really don't know if you can do this. So just finding some mental state that feels relevant for you in this moment. And bringing it to mind, The situation where it's arisen. Playing the story. Or maybe noticing the point in the story where you're most reactive. Where you feel most hindered. So the first step in this RAIN practice, The R, Is to recognize. So just asking what's happening. When I play this story in the mind, What happens? What changes? Maybe there's some physical sensations, Some tensing, Some tightening, Change in the breath. Or maybe some emotion feels very strong. Anger, Blame, Shame. Anxiety, Or maybe there's a whole lot of thoughts that show up. So just noticing, Not changing anything, But just recognizing what happens when you bring this hindrance, This situation to mind. The next step, The A, Is for Allow. So even if it's uncomfortable, Just pausing and letting whatever the situation is to be there. Simply saying, Okay, This is here, Let it be. And if you feel resistance, Allowing that to. It's really recognizing that the presence of this hindrance doesn't mean there's any issue. Noticing the hindrance is already an awakened mind working. So we move to the next stage, The I, The investigation. So investigating with care, Kindness, Gentleness. And noticing where you feel this most in the body. Desire might be a Reaching towards, Leaning towards quality. Aversion might be a tightening or a recoiling. Sloth and torpor a heaviness maybe in the chest or the head And restlessness may be a Short breath. Buzzing in the limbs. And doubt may be a kind of emptiness, Or maybe you experience them in a fully different way, Just being curious, There's no right or wrong answer. Just noticing the texture, The temperature, The quality of how this hindrance shows up. Maybe being curious if it's actually one thing. Sometimes what looks like a single hindrance is a bit more complex, A bit more layered. There could be restlessness. That has a little bit, Not just of worry, But also desire or aversion at its edges. And being curious, When did it arrive? What were you doing, Thinking, Or exposed to just before it arose? Maybe there's a particular time of day or energy state, Particular situation or person, Something that makes it flare up. Or maybe there's a thought or a belief, Something very vulnerable in you. Something that it touches, It's a little painful. Just being curious, Looking deeply. How this arrived and how it impacted you. And also being curious what's feeding it, What's keeping it alive. Why is it so strong? Maybe there's some belief or thought behind it, Of being a failure. Not being lovable. Always making mistakes. Or maybe needing something else to be okay. So just being curious what's there. And then we move to the final step, The nurture. So bringing in compassion and care for ourselves. Maybe starting by recognizing that all five of these hindrances are universal, They're not a personal failure, They're something everybody experiences. And then bring in friendly curiosity. To see if there's anything that helps to soften. To release a little bit. If there's desire, Maybe just saying to yourself, I'm enough as I am. This anger towards yourself or others, Sending compassion, Recognizing The vulnerability of being human. It says worry, Saying it's okay, I'm here for you. We all make mistakes, It's part of life, I tried my best. Just offering whatever works, Or it might just be placing your hand. On your body, Your chest, Your belly. Somewhere you're able to offer yourself care, Compassion, Gentleness. And then letting go of the practice and relaxing back into a state of open awareness. Letting go the hindrance. Seeing it as something that just comes and goes. And just resting in the presence that's always here beneath that. Is letting yourself be however you are. And then slowly, Gently with a sense of ease and acceptance. Bringing yourself back. The day. This practice is now complete.