This is a meditation on mindfulness of feelings,
Thoughts,
And emotions.
The mind secretes thoughts like the body secretes enzymes.
It's natural.
Our own unique minds are like radio stations,
And we tend to have preset channels.
We're driven by our emotions and our feeling states and we're also activated by them as well.
Creating a healthy balance by learning to be with a wide range of emotions without over identifying with them.
Is a key to living our life.
Without being reactive.
And just remembering that just because we think something doesn't mean it's true.
When we over-identify with our thoughts and our emotions.
We tend to get contracted.
And closed off.
The paradox here is that we have to unprogram our thoughts to get to our hearts.
And when we can open our hearts,
We can have a sense of compassion for ourselves,
For what we're feeling and what we're dealing with.
If we don't feel our thoughts and our emotions,
We rather just notice them.
Name them.
Label them.
Go to the body and notice what's there to be felt.
Our thoughts,
Our emotions,
They lose power over us.
So we're going to do today a rain practice,
Which is just a practice that helps to bring healing.
To difficult emotions and feelings.
So let's begin.
By finding a comfortable posture.
And settling into this moment.
You might choose to close your eyes if that feels okay.
Or soften your gaze.
Just arriving here in this moment.
Pay attention to the natural rhythm of your in-breath and your out-breath.
Focusing on your breath.
Just notice where you feel the movement of air enter and exit the body.
Perhaps you feel it most at a softened belly.
Maybe you feel it best at the nose or the nostril.
Just consider how the breath invites the body to relax.
And if that doesn't resonate right now,
Just stay here and kindly take two deep breaths.
To see what might want to let go.
Maybe you can bring to mind something that's been causing you anxiety.
Or fear.
Something you've been ruminating over.
It's best not to think about anything that's caused significant trauma in your life.
But something that's made you feel stuck.
And thought.
A repeating thought,
A feeling,
A behavior that's been affecting you.
What emotions arise?
We're going to begin this practice called RAIN.
The R.
Is recognizing.
The A is allowing.
The eye is investigating.
And the N is for nurturing.
And so with this emotion that's arisen.
Just recognize what's going on.
Within yourself that brings about a critical inner voice.
Or the squeeze of anxiety.
Or maybe the heaviness of depression.
Anything that's causing you constricting beliefs.
Just gently name it.
If you're feeling anxiety.
You're feeling fear of illness or health.
Maybe you're stuck in a pattern of blame.
Just recognize what's here right now.
Just bring your attention to whatever feels most difficult and allow it to be here,
Right now,
Just as it is in this moment.
This A.
In rain be allowing.
There's no need to try to fix or avoid what's here.
All your thoughts,
Your emotions,
And your feelings,
And your sensations in your body,
They belong to you.
This allowing acts as a pause for life to be just as it is.
Acknowledgement does not mean that you agree with.
Or are inviting these emotions and feelings.
They just are.
We'll begin to investigate with curiosity.
This is the eye in rain.
You might want to ask what most wants my attention right now.
And how are you experiencing this in your body in this moment?
Is there tension in your neck or in your shoulders?
Does your throat or your chest feel tight or heavy?
Do you feel warmth or heat?
Are cold and chill throughout your body.
Maybe your back or your hips ache.
What most wants your attention physically.
Embodying the experience.
The felt sense.
Helps us to see where we feel vulnerable.
And it takes us away from our mind.
What are you believing right now?
You feeling worthless?
Are you feeling stuck on autopilot of thinking the same things?
Do you have shame?
What's making you feel stopped.
Just be mindful to be non-judgmental and kind.
This investigation helps us to get in touch with our vulnerability.
The truth of what we're feeling and what we're dealing with.
The N in rain stands for nurture.
It's the last part of this practice.
Self-compassion begins to arise when we recognize that we're suffering.
Let's try to sense what the fearful,
Overwhelmed,
Or painful part of you most needs right now.
You might want to offer yourself a gesture of self-care by placing a hand over your heart or on your cheek as a way to nurture yourself.
Just acknowledging what's causing your suffering.
And asking,
What do I need?
Maybe it's reassurance.
Maybe it's forgiveness.
Maybe you need fairness or equality or more understanding and respect.
Maybe you just need love and acceptance.
And can you mentally whisper to yourself,
It's okay.
And it's not your fault.
Sense that you can respond to your own fear and hold yourself in love.
If that feels difficult for you.
Or uncomfortable and awkward.
Just bring to mind a loving being,
A friend or a family member or a spiritual figure,
Someone that you trust.
And just imagine how they would nurture you right now.
And what love and wisdom would they impart.
As we bring this meditation to a close,
Just notice how you feel in your mind and in your body.
Just rest in your wakeful presence and tender awareness.
The beauty of this RAIN practice is that you're no longer imprisoned in the trance of unworthiness or limiting self-beliefs.
The emotions no longer have a grip on you.
This mindfulness helps to bring clarity and insight to your suffering.
And when the self-compassion arises,
We can shift our perspective and identity.
Which widens our ability to feel tender toward ourselves.
This practice can transform doubts and fears with the healing presence.
And rain helps us to decondition with habits and limiting self-beliefs.
It's a tool for life to be used time and time again.
Anytime we feel stuck or overwhelmed with a certain fear or emotion or feeling.
We can always come back to loving awareness as the truth of who we are.
If your eyes are closed.
And when you're ready,
I invite you to open them.
Coming back to the present moment and the space that you're in,
Feel free to move your body in any way that feels right for you.
May we honor the light in ourselves and others.
And may the merit of our practice touch the lives of those who we're in relationship with.
Namaste.
