Hello.
Hi.
Welcome to the RAIN Meditation.
You may be using this meditation at a time when you're struggling with a difficult emotion or difficult circumstance or situation,
And this meditation will be helpful.
So as we begin,
Let's find ourselves in a relaxed and alert posture,
Seated either in a chair or you might feel most comfortable or on your cushion,
Wherever feels supportive to you.
And let's begin by taking three intentional breaths.
So first inhaling for four seconds,
Two,
Three,
Four,
And letting the breath all the way out for four seconds,
Two,
Three,
Four.
And let's inhale again for four seconds,
Two,
Three,
Four,
And exhale for four seconds,
Two,
Three,
Four.
Now allow the attention to become steady using the breath as an anchor,
Or you may find that you might like to use sound as an anchor.
Breath in the air,
The sound of my voice,
The sound of my voice in the room,
The sound of my voice.
Allow the attention to become steady,
Gently collecting it.
And as we begin our process and looking at this meditation to work with difficult experience,
We begin first by recognizing and bringing attention to what's happening now.
We begin with noticing what's here for us in this moment.
It may feel beneficial to you to place your hand on your heart and to simply give acknowledgement to what's here for you,
Such as anger or fear,
Anxiety,
Sadness,
Any relevant thing that's here for you now or perhaps craving.
Perhaps you have a desire that seems to be overtaking you.
But just simply recognizing what's here and noticing what's here for you.
Perhaps there's something that's painful for you.
Simply placing your hand over your heart for additional support.
And you may notice this experience.
And then as a part of being compassionate to your experience,
It may be helpful to use a phrase in this moment.
Yes,
This hurts.
May I meet this moment with an open heart or this too shall pass.
Or even a simple phrase of it's okay.
It's okay.
Simply allow the mind to use this anchor phrase for you.
Being aware of this moment of frustration or anxiety or stress or overwhelm and then acceptance allowing this too shall pass.
Yes,
This is difficult in this moment.
May I stay open?
Yes,
Anger is here.
One moment at a time.
Simply being with,
Open handed,
Noticing any experience that arises perhaps you begin to become aware of sensation in the body,
Heart racing,
Sweaty palms.
And simply recognizing that.
And then we can inquire or investigate the experience which is arising.
This experience that's here for us now.
We can simply source curiosity and compassion for the experience.
This of course doesn't mean that we're giving any sort of passive acceptance.
But it does mean that we can touch into this experience fully with a sense of curiosity.
We may find some powerful questions that we can allow our consciousness to find the answers to.
I don't want to search too hard.
What am I believing in this moment?
What most wants attention right now?
What does my heart most call and long for in this moment?
Simply being aware of the experience,
Open handed and open hearted and investigating a non-judgmental tone,
Attitude.
Consider how you might interact with a friend who is having a difficult time.
What most wants attention right now?
If there's vulnerability present for you,
What does this vulnerable place want from me in this now moment?
And then lastly we can practice the non-identification of rain.
This space of as we're riding the wave,
This space of continuing to note what is happening for us as well as seeing the truth of experience that it is arising in awareness and arising in consciousness.
And that experience also falls away.
And in this place of non-identification we can source compassion.
We may find messages of reassurance.
And continue to stay in a place of presence,
Continuing to stay in this place of being the surfer on the wave as experience rises and falls.
It may feel beneficial to you now if you've had your eyes closed to open them and it may feel nurturing to move the body a bit.
You may return to this practice anytime that feels beneficial to do so.
I'll be with you the next rain meditation.
