Ciao and welcome to the RAIN meditation.
I invite you to find a comfortable position,
Whatever works for you is perfect and whenever you feel ready to close your eyes.
RAIN stands for are recognize,
A allow,
I investigate and nourish and you can use these steps not only in the meditation but also in your daily life when you need to go through emotions,
Feelings,
Sensations.
Now I invite you to bring your awareness on the present moment,
The here and now by following your breath,
The natural rhythm of your breath.
And try to force anything,
To control anything,
Just embrace your unique rhythm of life.
And now by following your breath and with your awareness in the present moment let's start our journey under the RAIN.
I invite you to notice and recognize whatever is happening right now and here in sight.
Physical sensations,
Emotions,
Feelings,
Without thinking,
Without forcing,
Without pushing.
Just recognize the kindness,
Whatever is happening right now inside.
Maybe you can feel something that you want to name or to label or maybe not and it's okay.
Maybe you can recognize some tightness in your body or parts that are very soft or maybe not and it's okay.
Maybe you feel something but you don't know how to name that something and it's okay.
There's no right or wrong in this space,
There's no judgment.
And whatever comes to the surface is perfect.
Now let's jump to the A or allow.
I invite you to allow the sensations,
The feelings,
The emotions to flow without any resistance,
Without any judgment,
No fears,
You're in a safe place,
It's your space.
And now it's time to make space for your emotions,
Feelings and sensations and just let them go wherever they want to go.
You can visualize them like a river,
Maybe waterfalls or a lake or an ocean.
Allow them to move into your body without any resistance.
And now let's jump to the next step that is investigate.
And I invite you to investigate your physical sensations,
Your emotions,
The levels that maybe you gave to your emotions,
The feelings inside.
Just investigate with a kind curiosity without forcing anything.
Just be there watching,
Observing,
Maybe something that during the hour was tight,
Now is soft or maybe something was soft and now is tight.
Maybe you can observe some emotion and maybe you can see them like a rock,
A bowl or maybe sweet honey.
Maybe they have some color,
Maybe they move,
They are still.
Just take your time and be curious.
And now let's go to the N,
Nourish.
I invite you to place your hands on your heart,
Feel the connection between your palms and the most authentic and vulnerable part of your body and soul.
And using your palm as a bridge between you and your inner world,
Send love,
Kindness and compassion to all the feelings,
The emotions and the sensations you met during this journey under the rain.
If you feel comfortable,
You can also tell them I'm here for you,
I'll be there for you,
I'm sorry.
Please forgive me,
I love you,
Thank you.
Send love and compassion to your inner world.
Send love and compassion to yourself.
Be proud of you.
Today you decided to make space for your inner world.
Take care of the emotions,
Feelings and sensations that you met during this journey.
Nourish them with love and compassion.
And now let's stay a little bit with the experience in this precious moment called after the rain.
There is a rainbow,
The sun on the horizon,
Clouds are going away and the rain washed away all the resistance and the judgment and the fears that we have to go through our emotions,
Our emotions and feelings.
And now take a long,
Slow deep breath in and out and release the rain,
The practice.
Knowing that you can use your own rain whenever you need to.
Thank you.
Now tell me about your feelings which affect you,
Are they present?
You
