As you come into stillness take a full breath.
Nice and deep in-breath and slow out-breath.
And again nice full in-breath,
Feeling the chest,
Feeling your lungs and feeling the sensations of breath as you exhale.
Letting the breath to find its own rhythm,
Feeling your body breathing.
Taking a moment where are you at,
Tuning inwards.
What is here to be explored may be a bad relationship,
Conversation with a colleague,
In any way turning on yourself,
Perhaps giving yourself a hard time,
The way you behave as a parent,
Partner,
Friend,
Judging your work.
When are you getting in the strands of missing something,
Some kind of lacking,
Feeling deficient in some way.
Where are you getting into that sense of unworthiness?
Try to get close to it,
So you can feel what is it like living in that mind state,
That sense of something is feeling wrong.
As you're holding that sense we begin this rain practice using the self-compassion as your main guide.
Starting with allow,
Just allowing and making a room for it,
Whatever is here.
We begin to investigate the gentleness.
What is it like being in this trance of thinking,
Getting caught up?
What is the belief right here?
I should be different,
I'm not lovable,
Failing is around the corner,
Whatever feeds the sense of lacking,
Allow it to be here.
As Rumi said,
Open the door,
Welcome them all.
Feeling your body,
What is it like in your body?
Through the belly,
When you are feeling bad about yourself,
Most importantly is to connect with that embodied experience.
Deepening that recognition,
Where do you feel the worst?
Sense what that part most needs.
That part which feels deficient,
Not okay.
That part needs to be seen in a different way.
Just being loved,
Hold,
Just sensing that as you are feeling into it.
Bless your hand on your heart if you like.
See the possibility to offer this inwardly,
Some kind words.
I'm here for you.
I'm here for you right here.
Nourishing yourself with self-compassion.
Each time you bring self-compassion,
Allow it to be your own way,
Whatever your needs are.
It could be a light flowing in,
Sensing that support.
How does it feel not being the wrong one,
Not at war with yourself?
Listening in a way so you can hear beyond your own thoughts to distinguish you from you.
Breaking your heart no longer.
Contemplating this beautiful poem called Breaking Heart No Longer.
My beloved friend break your heart no longer.
Each time you judge yourself,
You break your heart.
You stop feeding on the love which is the wellspring of your vitality.
The time has come,
Your time to live to celebrate and see the goodness that you are.
Let no one,
No thing,
No idea or ideal obstruct you.
If one comes,
Even the name of truth forgive for its unknowing.
Do not fight,
Let it go and breathe into the goodness that you are.
So when you're ready for your next three minutes,
You can explore and investigate your own RAIN practice.
Going through those four steps,
Recognizing,
Allowing,
Deepening through investigation and non-judging.
And once you hear the bells,
You can finish your practice and bring the goodness that you are into your day.
