This is a RAIN meditation.
RAIN is an acronym for Recognize,
Allow,
Investigate and Nurture.
Whenever we have uncomfortable feelings arising,
If we actually go into them and feel them,
We can begin to change our relationship with them.
And therefore,
They end up having less power over us.
So the more you turn away,
The more resistance you have,
Then the bigger they can grow.
So take a situation or something that triggers you,
Something that's about a five or six out of 10,
Not traumatic,
But just something that's kind of annoying.
It could be a habitual pattern that you find yourself doing.
And just start to play it as if it's a movie.
Just seeing what would be happening around you.
People's faces,
Expressions.
Who's there?
Where would you be?
Let it be vivid.
What triggers you.
And then freeze the frame when you're feeling at that moment,
That's when it happens the most.
And now just begin to recognise what's happening in this situation.
It could be that you name the obvious parts of it.
The thoughts you have around it.
And your feelings.
Try not to get lost in a story here.
Just remember that this experience that you have is not just living in your mind,
It's living in your heart and your body as well.
So,
We're just gonna explore that.
And now just allowing this experience to be there and just letting it unfold just as it is.
Might feel a sense of aversion that you don't want it there,
You don't like it,
But it's already here so we have to just let it be.
Not judging it,
Just allowing it.
Not pushing it away or controlling it.
Just allowing yourself to have that contact with the full experience.
Not burying it or over-dramatizing it.
Just having that awareness.
Just giving it that openness and that space.
To allow it to just be.
And now deepening our attention.
Into that,
Investigating it.
Just scanning your body now.
For any uncomfortable sensations.
Maybe you've got a lump in your throat.
Or butterflies in your tummy,
Maybe you're feeling teary.
If you've got different sensations that are uncomfortable,
Just choose one that's the most intense.
And as if you're a scientist,
Just really observing it.
If you had to draw a shape,
A line where the shape starts and finishes,
What would that look like?
Is it on the surface of the body or is it inside?
Is it light or heavy?
Does it have a temperature?
Is it warm or cool?
Breathe into it now.
And breathe out fully.
What is this bringing up for you?
Is there something that you're believing around this?
Ask yourself,
What about this needs your attention?
Is it something connected to grief?
So you need some compassion.
Is it anger?
Shame.
What are these sensations telling you?
And now moving on to.
.
.
Nurture bringing a warm,
Kind attention to your experience.
So,
We're letting it be.
We've gone further into investigating it.
And now,
Giving yourself whatever it needs.
It could be that you want to Put your hand on your heart.
Or your net.
Or your face.
Anywhere on your body,
Perhaps where there's an uncomfortable sensation.
And just know.
That you can give yourself this kindness at any point.
Just to see.
These feelings.
Or uncomfortable.
Emotions.
There's your gesture.
Give any warmth.
Or softening.
To this uncomfortable situation.
And now just sitting with that,
That kindness.
And soothing.
It might feel that something softens or changes and it might not and that's fine too.
Just allowing that experience.
To move through you and then perhaps you can move on or changing.
Your thoughts around it,
Changing your experience,
Relationship towards it.
And just feeling that now,
After the rain,
That sense of peace,
If you have a bit more peace around it.
Now we're coming to the end of the practice and just breathing into your whole body now.
And exhaling deeply.
Just as many times as you need.
I know you can come back to this.
Again and again.
When you're ready,
In your own time.
Just bringing your chin to your chest.
And opening your eyes if you close them.
Going about your day with a slightly different demeanour.
