R.A.I.N. Meditation: A Practice For Difficult Emotions

When something painful arrives and you don't know what to do with it.

Ten minutes with the R.A.I.N. practice — Recognise, Allow, Investigate, Nurture. A simple, reliable way to be with a hard feeling without drowning in it.

Short enough for the middle of a difficult day.

Original ambient music composed and produced by John Rothwell.

Transcript

Find a posture that feels steady and kind, Seated or lying down, Let the body know it can rest, Softening the jaw, Unclenching the hands, Allowing the shoulders to drop, And taking a slow breath in, And a slow breath out, Again breathing in, And breathing out, Feeling the contact of the body with the seat, Feet with the floor, And the simple rise and fall of breath. We'll use RAIN, R-A-I-N, Recognize, Allow, Investigate, Nurture, As a simple way of turning towards, And like rain on dry ground, We're not trying to change the landscape, Just letting kindness soak in. Recognize, Gently ask, What is most alive in me right now? Not to fix, Not to solve, Just to notice. You might name what's here softly, Like lighting a small candle. Worry, Sadness, Pressure, Restlessness, Tiredness, Numbness, Or simply, This. Let your recognition be kind, Not clinical. Now, Allow, Not approving, Just making space for what is already here. You might whisper inside, Yes, Or let this be here for now. If you notice resistance, Tightening, Bracing, Wanting it gone, Recognize that too. And gently, Yes, This too. Now, We investigate, Kindly, Just like a friend sitting close. Bring attention into the body. Where do you feel this most clearly? Stay close to sensation, Tightness, Heaviness, Heat, Fluttering, Dullness, Movement. Does it stay the same, Or change as you breathe? Now ask, Very gently, What is this asking for? And what do I need right now? No perfect answer is required. Even sensing the direction of what's needed is enough. And now, We nurture. We offer care to what we've found. If it feels supportive, Placing a hand on the heart or the belly, And let that touch be a message. I'm here. Choose one phrase and offer it slowly, Like warm tea, Not a command. I'm here with you. You're allowed to feel this. This is hard, And I'm not abandoning myself. May I meet this moment with kindness. And if prayer fits your path, You might add softly, God of the quiet, Meet me here. Or hold what I cannot hold. And let the breath move gently through the place that needs care. As though kindness is soaking in. Now release the technique. Feel the whole body again. The room around you. The steadiness of breath. And carry one small thread of this kindness into the next moment.