R.A.I.N. For Difficult Emotions

R.A.I.N. is a very effective way of becoming aware of our emotions, recognizing them, accepting them, investigating where they came from, and nourishing ourselves through self-compassion and love. This meditation also includes releasing those emotions at the end.

Transcript

This meditation will help you to allow and accept difficult feelings in your life. So often we get overwhelmed by deep emotions and we don't know what to do with them. So for this meditation you won't need to do anything. Just follow my voice and check in with yourself how you're feeling. See what's shifting and just let go of the resistance. So first I just ask you to sit comfortably and bring your awareness to your present time experience. Check in with your body what you're feeling how you are feeling if there's any tension anywhere and just notice and relax it even further. Now just ask you to bring up a difficult experience or emotion and start with recognizing it. Recognize the thoughts coming up the sensations in the body and you might recognize the inner voice you often hear within you telling you that you are too weak for this you can't do it that no one listens no one is there to help you or whatever it is your inner critique is trying to tell you but recognize that it's not you it's simply a voice in your head. Just acknowledge the presence of this difficulty and with the next phase I just ask you to allow it and accept it to be present in your life right now. You don't need to analyze it you don't need to look for solutions or to know how to get rid of it all you have to do is allow it to come to you and accept it that it's there. You might even affirm it with right now it's like this and that's okay. Spend some time in acceptance but make sure that your inner critique is not overtaking whatever you feel like those thoughts are coming to you limiting beliefs try to just come back to allowance and acceptance without judgment. Now in this next phase you can begin to investigate a bit more deeply you recognize what you were feeling and then you allowed it to come in. With investigation curiosity can take over. Where do you feel vulnerable when this emotion comes up? Where does it come from and how does it serve you in your life? Can you imagine being free from this emotion? Allow your curiosity to become the moving force and without judgment or again your inner critique to take over just allow your curiosity to take over. You don't need to solve this issue you don't need to get rid of this feeling all you are doing right now is investigate where it's coming from where it serves you what it's trying to tell you without using your inner critique by letting your true self guiding you. Now for the final section of this meditation turn towards nourishing yourself with self compassion allowing yourself to feel and allowing yourself to investigate these feelings without letting your inner critique taking over is a form of self compassion. You are tending to the pain with awareness rather than denying it. So let your heart open and let compassion in. It is okay to feel these feelings and have them present experience them bring them in but then also letting them go. If you feel like these feelings these experiences don't serve you anymore if they keep you away from your true self if they hinder you from healing from becoming the version of yourself that you've been aiming for you can make the decision now to let go and if you feel hesitancy if you feel resistance that's okay too. It's hard to let go of feelings that we are comfortable with even if they don't help us but this is the time to choose something instead of this feeling instead of this experience that can support you that can nourish you that is part of who you truly are and it's not guided by the inner voices that are trying to keep you in your comfort zone. So let go now choose and let that feeling wash all over you feel the relief the freedom and feel how empowered you feel now that you realize that you can choose. So let this feeling wash through you sit in it for a few seconds you can start taking a few deep breaths realizing what this practice brought to you feel this fresh air coming through your nostrils down to your lungs filling you up with this new energy and whenever you're ready just open your eyes you