Hello,
It's Pen.
I'm here to guide you through a RAIN meditation practice.
Have you heard the expressions,
You've got to feel it to heal it,
Or you've got to name it to tame it?
They may be short and sweet,
But they neatly encapsulate the importance of being aware of our emotional state,
Of tuning into our inner landscape and allowing ourselves to know and to feel our emotions,
Particularly recognising when we're churning over the same thoughts and feelings again and again.
The more familiar we become with our emotional responses to various situations and stimuli,
The more aware we become when we're triggered and the better we can manage our reactions.
In fact,
We'll become less reactive and more responsive.
In the words of Viktor Frankl,
Between stimulus and response there is a space,
And in that space is our power to choose our response.
In our response lies our growth and our freedom.
A RAIN meditation helps us find that space.
The RAIN technique is a simple but effective technique and can be a formal practice like we're doing today,
Or an on the spot way to manage emotional suffering.
The RAIN acronym stands for Recognise,
Allow,
Investigate and Nurture.
So let's practice.
Settle yourself in,
Make sure you're sitting upright in a position you can comfortably maintain for the duration of our practice.
Comfort is queen and it's okay to adjust your position or your clothing if they become too much of a distraction,
But do so quietly and softly and quickly.
Don't forget the basics.
Thoughts will happen,
Your mind will wander.
When you notice,
Guide your attention back to the practice.
Keep an open mind,
There's no right or wrong experience to be had.
It will be what it is.
And stay with the practice all the way to the very end.
Allow your eyes to float closed or bring your gaze downwards.
Rest your hands on your knees or maybe on your lap and take some long slow deep breaths in and out through the nose.
Feel the body relax and soften.
As we move through each of the stages,
I'll offer some silence and space for you to first contemplate and then feel into that particular part of the practice.
Bring to your mind a recent situation that caused a difficult emotion for you.
One where you may have felt anxiety or anger,
Shame,
Maybe sadness or disappointment.
It may be a difficult relationship or something going on at work,
Perhaps an illness.
Take yourself back to that situation and begin to experience it again in your mind.
Who was there?
What was said?
What was done?
Begin to recognize what's happening to you in this situation.
What sensations are you feeling in the body?
What emotions?
What thoughts are in your head?
Is any one thing dominating or is there a more general theme?
Is there a word you could use to describe what you're experiencing?
Pause here and allow yourself to be with this experience.
No resistance to thoughts,
Feelings or sensations.
No control.
Don't push anything away.
It is what it is.
You might want to repeat that silently.
It is what it is.
Now begin to investigate this experience with a kind,
Non-judgmental attention.
Avoid the temptation to analyze and explain.
Simply explore and acknowledge with compassion.
Spend some time tuning into the physical sensations in your body.
Are you feeling tightness,
Tingling or tension?
If so,
Where?
Has your heart rate changed?
Has your breathing changed?
You may want to place your hands lightly on the areas of your body that are reacting to the situation.
What words might you use to describe what you're feeling physically?
Spend some time now exploring the emotions that have come up.
Are they part of a familiar pattern or are they something new?
What thoughts are you finding most challenging in this situation?
Again,
This is a gentle exploration and an acknowledgement.
No analysis,
No explanations necessary.
Allow yourself to be vulnerable to the whole experience.
If you feel that you're skirting around the edges of certain thoughts and feelings,
Can you go a little deeper?
Don't worry if the answer is no.
Do what feels right for you here and now.
Now ask yourself,
What do I need to heal from this experience?
Is it a comforting touch or maybe kind or wise words?
It could be acceptance or forgiveness.
You may give this to yourself or you can imagine a loved one or someone you trust providing the healing you need.
You might envisage yourself being bathed by a soft warm light or held in the love of a family member,
Friend or even a beloved pet.
Surrender your most vulnerable place to this kind attention,
This love,
This compassion,
This warmth.
I'm going to bring the guided part of this meditation to you.
Enjoy the spaciousness you've created and the loving presence of your own beautiful soul.
There is no need to open your eyes until you are ready.
Namaste,
My friend.
