Welcome.
We will be practicing a RAIN meditation.
RAIN stands for Recognize,
Accept,
Investigate,
And Nurture.
It is a practice that is appropriate for moments of challenge,
Judgment,
And suffering.
Let's get started.
Go ahead and sit comfortably and relax.
We won't be here for long.
Let's begin with recognizing.
Just start to recognize what you're feeling in this moment.
What label,
What naming feels right for what's happening right now.
This can be a feeling,
This can be a sensation in your body,
This can be a thought,
A recognition.
Just recognize what is happening,
What is happening right here and right now.
Then accept.
So often this can feel counterintuitive.
Maybe asking yourself,
How can I accept this?
I need to fix it.
Allow yourself to feel what you are feeling,
To experience what you're experiencing.
Even if it's uncomfortable.
The more we resist,
The more suffering can increase.
So remember,
We're not accepting maybe circumstances that are really harmful or unfair.
What you are accepting is yourself and your response to these challenging circumstances.
We all struggle.
This is how it feels when someone struggles in this way.
Accept and then investigate.
This is a moment of curiosity.
What are these feelings,
Thoughts,
Sensations?
What do they have to share with you?
Helping them by not getting lost in the story,
But by understanding,
Connecting,
What's happening in my body?
How is this affecting what I'm thinking?
Then finally nurture whatever inside of you is distressed,
Whatever inside of you is suffering,
Whatever part needs comfort,
Compassion.
Go ahead and nurture all of these sensations,
All of these thoughts,
All of these feelings.
Offer yourself soothing touch,
If that feels right.
Maybe a hand over your heart.
Just allowing yourself to experience nurture,
To receive nurturance.
We'll conclude this practice with just taking in a breath and then on the exhale releasing tension,
Releasing that which does not serve you,
Knowing that at any time you can come back to recognizing,
Accepting,
Investigating and nurturing yourself.
