Welcome to this daily RAIN meditation,
Designed to help you process emotions with mindfulness and self-compassion.
In this practice,
RAIN stands for Recognize,
Allow,
Investigate,
And Nurture.
This RAIN technique is very helpful and healing when experiencing intense and challenging emotions.
RAIN guides our emotions to process through us so they don't get stuck within us and cause problems for years,
As tends to happen when we resist fully feeling and processing our emotions in real time.
By practicing RAIN daily,
We are able to be proactive rather than reactive with our emotional experience.
The more we practice,
The quicker and easier we are able to process and learn from our emotions as they arise.
This really is a game changer.
I recommend trying it daily for 21 days and notice how your emotional experience shifts over that period of time.
So,
Let's begin by finding a comfortable position,
Seated or lying down.
You may close your eyes,
If that's comfortable and safe feeling for you,
And take a few deep breaths,
Feeling the belly rise on the inhale,
And letting go of tension on the exhale.
Belly rises on the inhale,
And worries release with the exhale.
One final generous inhale with belly rising,
And fully relaxing on the exhale,
Letting go of any distractions or items on the to-do list,
Bringing your attention to the here and now.
We can begin by bringing awareness to the emotion you are feeling most prominently.
You can ask yourself,
What emotion am I most aware of right now?
It could be sadness,
Anger,
Fear,
Anxiety,
Or even numbness,
Optimism,
Or foreboding joy.
And take a moment here to silently name it in your mind.
This is anger or hello sadness.
See if you can stay with this emotion without rushing to change or fix it.
Now that you've recognized the emotion,
See if you can give it permission to be here.
Rather than pushing it away or denying it,
Allow the feeling to exist,
However it shows up.
You can silently say to yourself,
It's okay to feel this right now.
I'm making space for it.
I'm making space for it.
I allow this.
I consent.
As you allow the emotion,
Notice any shifts in the intensity or quality of it.
Gently explore the emotion with curiosity and kindness.
You can ask yourself,
Where do I feel this emotion in my body?
Is it in your chest,
Throat,
Or stomach?
Notice the sensations without judgment.
You might also ask,
What does this emotion need?
What does this emotion need?
Perhaps it needs understanding,
Validation,
Or just your attention.
Be compassionate and open like you would toward a close friend who is in pain.
Now bringing a sense of care and nurturing to yourself.
You can offer comforting words.
It's okay,
I'm here for you.
Or,
This is hard,
But I can handle it.
You might imagine sending warmth or light to the part of your body that feels the emotion.
Maybe even bringing a loving touch to this area.
Taking a moment to feel the support and kindness you're offering yourself.
Breathe in that sense of care.
As you finish the practice,
Take a deep breath and release it slowly.
Gently bring in your awareness back to the room.
Feeling your body connected to the surface beneath you.
And when you're ready,
Slowly opening your eyes,
Carrying this sense of understanding and compassion with you.
Thank you for taking the time with yourself today.
This meditation invites you to be present with your emotions without judgment,
Which helps to create space for healing and deeper self-understanding.
You can come back to this every day to help process your emotions as they arise.
May this practice be of benefit and may it clear the mind of the mind.
May this practice be of benefit and may it clear the way for your light to shine in the way that only yours can.
