You're Allowed To Feel This: DBT Self-Validation Meditation

This is 7 of 10 standalone meditations in the DBT in Nature series. You can begin here or explore the series in any order.

A gentle rain meditation for practicing DBT self-validation. Use the rhythm of the rain to acknowledge your emotions without judging or escalating them, creating a kinder relationship with your inner experience.

#DBT #SelfValidation #Mindfulness #EmotionalRegulation #NatureMeditation

Transcript

Hi, I'm Kim Pask and welcome to Gentle Rain. Today we'll practice self-validation using the steady rhythm of the rain to acknowledge emotions with kindness and curiosity rather than judgment. Begin to settle into a comfortable position. And for the first minute. Begin by breathing slowly and evenly. About 5 gentle breaths per minute if that feels comfortable. You might breathe in for five counts on the inhale. And exhale for about five or six counts. Letting the breath feel like a steady rain. Continuing with the rhythm of your breathing. Like a circular pattern raining down. With each round. At the bottom of your next exhale, Begin to release the breathing pattern and settle into a more natural breath. Imagine sitting somewhere safe and sheltered while gentle rain falls outside. As you watch the gentle rain. Bring your awareness to an emotion that is present today. You don't need to choose the strongest emotion. Just simply notice what is here. And then ask, What am I feeling? Then notice where you feel it in your body. Tighten the chest heavy in the belly, Warm in the face, Maybe even restless in the hands or numbness. Just know that there's no wrong answer. And now we'll practice validation. Validation looks like. It makes sense that I feel this way, Given what I'm experiencing. Validation sounds like, Again, It makes sense that I feel this way, Given what I'm experiencing. Validation doesn't mean that the emotion is always accurate. It means you are willing to acknowledge that it is real. You might imagine that each raindrop is a small acknowledgement. I hear you. I see you. You're here. Notice what happens in your body when you stop arguing with the feeling. Let the raindrops act as small acknowledgements. I hear you. I see you. You're here. You might silently repeat. This feeling is here. I can be here with it. Taking another breath. And perhaps offering yourself the same kindness that you might offer someone you love. The rain doesn't need to be stopped for the moment to be okay. Taking one more final, Slow, Smooth breath in. And a soft, Slow, Smooth breath out. Let the rain continue outside as you return to your surroundings. Knowing that you don't have to fix every feeling. Sometimes just being heard is the first form of relief.