Welcome.
RAIN is a beautiful technique taught by Tara Brock.
It is one of my favorite practices for emotional awareness and self-compassion.
This meditation is designed to help create space in the present moment by gently guiding awareness to the sensations in your body and the emotions you are experiencing.
RAIN stands for Recognize,
Allow,
Investigate,
And Nurture.
It is often used to bring mindfulness and compassion to difficult emotions,
But it can be just as helpful in deepening our awareness of pleasant or neutral feelings,
Similar to somatic tracking.
So let's begin.
Feel free to close your eyes if that feels accessible to you,
Or just keep a soft gaze.
Take a deep breath in through the nose,
And exhale slowly through the mouth.
Now gently bring your awareness to whatever you are feeling in this moment.
What emotion or sensation is most present for you?
This may not always be easy.
Turning toward our emotions,
Even just to identify them,
Is not something we are often taught to do.
So be gentle with yourself.
You might start by simply saying hello to whatever is present,
As if you're dipping one toe into the emotion.
If it feels right,
You can give it a label.
Perhaps you're noticing sadness,
Frustration,
Or worry.
Or if it's a pleasant feeling,
Maybe softness,
Lightness,
Or calm.
If it's a pleasant feeling,
Perhaps you're noticing a lightness.
Whatever it is,
Acknowledge that it's here with you right now.
Now see if it's possible to allow this feeling to be here,
Just as it is.
There's no need to resist or push it away.
No need to fix or change anything right now.
Simply let it be here,
Like allowing a guest to enter your home.
If the emotion feels overwhelming,
You can always move your attention to something that feels safe or grounded.
You can remind yourself,
I accept and allow what is here.
This feeling is not forever.
I am just making space for it right now.
And if resistance arises,
That's okay too.
Just notice that,
And see if it's possible to soften,
Even just a little.
Now let's turn toward curiosity.
Where does this emotion,
This energy,
Show up for you?
Maybe you notice a tightness in the chest,
A clenching in the jaw,
A fluttering in the stomach,
Warmth or tingling in the hands.
Whatever you find,
Simply observe it.
And if thoughts or stories arise about why you are feeling this way,
That's okay.
Just note thinking,
And gently return to your body.
Emotions are like waves.
They rise,
Shift,
And eventually fade.
Notice how your sensations change,
Moment by moment.
Now open a sense of tension in the chest,
And notice how your emotions change.
Imagine how you would comfort a dear friend who is feeling this way.
What words of warmth or support would you offer?
You might say something like,
I see you,
I'm listening,
And I'm here for you.
Or,
It's okay to feel however you're feeling right now.
Or maybe,
I'm proud of you for being here.
If it feels right,
You can place a gentle hand over your heart,
Or your tummy,
Or another soothing place on your body.
Let yourself be held in your own kindness.
As we bring this meditation to a close,
I hope that you have found a poem that fits well with this practice.
This is The Guesthouse by Rumi.
This being human is a guesthouse.
Every morning a new arrival.
A joy,
A depression,
A meanness,
Some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all.
Even if they're a crowd of sorrows who violently sweep your house empty of its furniture,
Still treat each guest honorably.
They may be clearing you out for some new delight.
The dark thought,
The shame,
The malice,
Meet them at the door laughing and invite them in.
Be grateful for whoever comes,
Because each has been sent as a guide from beyond.
So let's take another couple of deep breaths.
Exhaling fully.
And if your eyes are closed softly open them and come back into the space around you.
And just take a moment to recognize the courage it takes to pause and turn toward your experience with mindfulness.
And if this experience or practice has been helpful,
You might try using rain throughout your day,
Bringing gentle awareness to whatever arises moment by moment.
Thank you for practicing with me today,
And I'll see you next time.
