Hello,
Dear one,
Welcome to this healing RAIN meditation.
Let's begin by finding a comfortable position,
Sitting,
Standing,
Or lying down,
Giving your body what it needs to feel relaxed,
Yet alert.
This is your practice,
So honor what feels good to you.
You may let your eyes close gently or allow them to gaze downwards,
And we'll begin by inviting a few deep,
Full,
Cleansing breaths,
In through your nose,
Out through your mouth,
Relaxing with each exhalation.
As your breath returns to its natural rhythm,
See if you can allow your shoulders and belly to soften,
Letting go of any tension you might be holding,
And to whatever degree you're able,
Surrendering to the pull of gravity connecting you to Mother Nature beneath you,
Grounded and stable.
Turn your attention inward and bring to mind a situation where you feel emotionally stuck.
It might be a conflict at work or with a loved one,
An illness,
Or addictive behavior.
Settle on something challenging,
But not too painful or traumatic.
And as a reminder,
If at any point you feel overwhelmed,
Simply pause,
Open your eyes,
And give yourself whatever you need in this moment.
And when you feel ready,
Bring to mind the experience you'd like to work with.
Visualize the setting,
Remembering who was there,
The words spoken,
And with kind attention,
Hone in on the most distressing part of this experience.
What are you afraid of or triggered by as you get in touch with the charged essence of this story?
Recognizing what's alive in you,
Ask yourself,
What's happening inside me right now?
This is the hour of RAIN.
Recognize.
Pay close attention,
Becoming aware of every guest that arrives.
It may help to mentally whisper whatever feelings are showing up and are most predominant.
What's here?
Fear?
Anger?
Or hurt?
Sadness?
See if you can let it be,
Without pushing it away.
Allowing this feeling to be just as it is,
Is the A in RAIN.
Being willing to pause and be with the discomfort,
And see if you can find the words to give it space,
Like,
This belongs,
Or it's natural to feel this way,
Or simply yes.
Yes doesn't mean that you want it to stay indefinitely.
You may be saying yes to the part of you that's saying,
I hate this.
Yes means you're willing to experience the reality of this moment.
Allowing is a natural step in the healing process.
At this point in RAIN,
You're simply recognizing what's true,
And allowing,
Without judging,
Pushing away,
Or trying to fix anything.
Now begin to explore more closely,
Calling on your natural curiosity and desire to know yourself on a deeper level.
This is the I of RAIN.
Investigate.
You might ask,
What about this most wants my attention,
Or my acceptance?
Closing your questions gently,
Your inner voice kind and inviting,
Notice where in your body your experience feels strongest,
Checking your throat,
Your chest,
Your belly.
As you sense into your body,
See if you can let your thinking mind fade into the background.
As you lean into your heart center and ask,
What is this part of me believing?
Is it that I'm failing in some way,
Or falling short,
That I'm really flawed,
Unlovable,
Too much?
Whatever you find,
Explore how this belief lives in your body.
What emotions are inside,
Around,
And under this feeling?
What sensations,
If any,
Are you aware of?
Aching,
Tightness,
Racing,
A heaviness or sinking feeling?
See if you can stay open with a yes,
Or this belongs,
Allowing yourself to feel the fullness of this uncomfortable experience.
As we move into nurturing the N of RAIN,
Maybe bring your hand to your heart or your cheek,
Offering the warmth of your touch to nourish whatever's here,
And ask the hurting place,
What do you most need,
Or how do you want me to be with you right now?
Does this vulnerable part of you want understanding,
To be seen and heard,
Held?
Does it need acceptance,
Love,
Or forgiveness?
Calling upon your most awakened,
Wise heart,
And tuning into your highest self,
Sense what's needed,
Allowing the touch of your hand and your inner voice to become more tender and caring.
How does your most awake heart respond to what's here,
Right now?
What words does this most vulnerable feeling need to hear?
I know it's hard,
I'm so sorry,
Oh hon,
I love you,
Or it's gonna be okay,
I'm here for you.
If fear is present,
Thank you for trying to protect me,
We're gonna be okay,
We got this.
Take a moment and see if you can open up to new ways of bringing loving kindness and healing energy to your inner landscape.
Sometimes it's difficult to offer compassion to yourself,
So you might bring to mind another source of loving,
Someone you cherish,
A beloved pet,
A spiritual figure,
Let their loving energy wash over you,
Knowing your larger self can hold and nourish you in this moment,
And rest in the glow of loving kindness.
Notice the quality of presence that's emerged.
What happens when you open up and nurture yourself?
Spaciousness?
A sense of tenderness or clarity?
Whatever's here,
Including any remaining traces of difficulty,
Continue to offer your loving kindness and presence in this stage,
After the rain,
When the sky is clear and life begins to blossom.
Sense what's shifted and what's opening up,
Whether a small or large shift,
Bask in the tender loving awareness you've created.
And as Thich Nhat Hanh would say,
If you know how to suffer,
You suffer much,
Much less,
As you rest in this feeling of presence,
Of tenderness.
Get familiar with it,
Soak it up for a few moments,
Resting deeply,
Allowing whatever arises in your body and mind to pass right through you,
And savor this natural state as the innermost truth of who you are.
Slowly,
Begin to bring your attention back to your body,
Noticing,
Becoming aware of your surrounding,
Maybe swaying gently,
Side to side,
Wiggling your fingers,
Your toes.
Thank you,
And Namaste.
