Finding your way into a comfortable position where you can sit quietly for the next ten to fifteen minutes.
You might choose to close your eyes or soften your gaze downwards.
Just taking a moment to settle into the place where you're sitting.
Resting awareness onto your shoulders and see if you can give your shoulders the permission to soften.
Smoothing out the brow and softening the jaw.
Allowing your breath to find a natural rhythm.
And in this practice we're going to work with whatever emotions are present using the acronym RAIN.
And this is a gentle way to meet our feelings,
Especially difficult ones like grief,
With kindness and awareness.
And during this practice there's no need to force anything or make anything different.
We're simply going to be present with whatever arises.
So beginning first of all by taking a few deep breaths in through the nose,
Allowing the belly to expand.
And a sigh out of the mouth as if you could breathe away the day that you've had so far.
Perhaps doing that a couple more times.
Breathing in.
And as you breathe out arriving a little bit more into this present moment.
The first step of RAIN is to recognise what's here.
And this means bringing awareness to your present experience without trying to change anything.
So taking a moment to notice what you're feeling right now.
You might sense emotions in your heart or tension in your shoulders or maybe there's heaviness in your chest.
There is no right or wrong.
And ask yourself gently what emotions are present right now.
Can you name what's there?
Perhaps is it sadness,
Loneliness,
Anger or fear?
Or maybe something else entirely different.
And that's perfectly okay.
And now notice how these emotions show up in your body.
Where do you feel them the most?
Is there a tightness,
A warmth,
An ache or a hollow feeling?
Simply observing without judgment.
And you're not trying to change or fix anything.
Simply recognising what's present with gentle curiosity.
And if any memories or thoughts arise with these feelings,
See if you can notice them too.
What images or words or stories come to mind?
Resting here in this moment,
Simply recognising whatever is true for you right now.
And from this place of recognising,
We can move into allowing.
And this means giving yourself permission to feel whatever is here.
Can you allow this emotion to be present just as it is?
You don't have to like it or want it to stay forever.
You're simply saying you can be here.
If you notice yourself trying to push the feeling away or make it different,
Then that's natural.
Our minds often resist difficult emotions.
But see if you can soften around that resistance.
And ask yourself,
What would it look like to allow this feeling to exist without fighting it?
Perhaps placing a hand on your heart or wherever you feel the emotion most strongly.
And this simple gesture can help you offer acceptance to your experience.
If any fear or resistance comes up when you try to allow the emotion,
Just notice that too.
You might think,
I can't handle this.
Or this is too much.
And these thoughts are also welcome here.
Breathing with whatever arises.
Every breath is an act of allowing.
Letting this moment be exactly as it is.
Remember,
Allowing doesn't mean you'll feel this way forever.
You're simply creating space for your natural healing process to unfold.
And from this place of allowing,
We can then move into investigation.
Exploring your experience with kindness and curiosity.
And with gentleness,
Asking your emotion,
What are you trying to tell me?
If this feeling could speak,
What might it say?
What does it need you to understand?
Sometimes grief carries messages about what we've lost and what we valued or how deeply we loved.
What beliefs or stories are you holding about this experience?
Notice these questions without pressure to find immediate answers.
Investigation is about kind curiosity,
Not judgment.
You might ask,
What do I need right now?
Does your heart long for comfort,
Understanding,
Or connection?
If difficult beliefs arise,
Like I should be over this by now,
Or I should be stronger.
Investigate these gently too.
Are these thoughts actually true?
Or are they just old patterns that aren't helpful?
Some days,
Investigation can reveal clear insights.
And other days,
The main discovery might be that you just need more time and more patience.
And both are perfectly valid.
From this place of investigation,
We can then move into nurture.
Nurturing offers yourself the compassion you would give to a dear friend.
Imagine someone you love deeply is experiencing exactly what you're feeling right now.
What would you say to them?
How would you comfort them?
Now,
Can you offer that same kindness to yourself?
You might place both hands on your heart and offer yourself some caring words.
This is really difficult.
You're doing the best you can.
You're not alone in this.
And ask yourself,
How can I care for myself right now?
Maybe you need a rest,
A cup of tea,
A call to a friend.
Or simply the permission to be gentler with yourself today.
Grief is one of the most natural human experiences.
Your heart is responding appropriately to loss.
There's nothing wrong with feeling this way.
Let yourself receive this compassion.
You deserve kindness,
Especially from yourself.
And you deserve patience as you heal.
And if it feels right,
You might mentally embrace yourself.
Or maybe imagine being held by someone who loves you deeply.
And now taking a few moments to notice how you feel compared to when we first began,
Having moved through this practice.
Recognizing that you've just honored your experience with awareness,
Acceptance and curiosity.
And this is how healing happens.
Not by rushing or forcing,
But by meeting ourselves with compassion.
Remember that you can return to RAIN any time you need.
These four steps,
Recognize,
Allow,
Investigate and nurture,
Are always there to support you.
Perhaps taking a deep breath in through the nose,
And a sigh out of the mouth.
Bringing some movement into your fingers and your toes.
And when you feel ready to do so,
Opening your eyes and moving on with the rest of your day.
