I'd like to invite you to remove all distractions and get into a comfortable posture.
Let's begin by taking three deep cleansing breaths.
I will guide you through the RAIN meditation.
We will begin with recognize the R of RAIN.
Bring to mind a current situation,
Something where you feel stuck,
A situation maybe you had a difficult reaction to,
Such as anger or fear,
Or perhaps it was a situation where you felt fear or hopelessness,
Shame.
Maybe a chronic sickness,
Perhaps a conversation you regret,
A failure at work,
Or maybe a conflict with a family member.
Let's take some moments to enter that experience,
Visualizing the scene,
The situation,
Remembering the words spoken,
Sensing the most distressing moments,
Contacting the charged essence of the situation.
You might ask yourself,
What is happening inside me right now?
What thoughts?
What emotions?
What sensations in the body are you most aware of?
Become aware of the felt sense of the situation as a whole.
Can you feel how it is living in your heart and body as well as your mind?
Now send a message to your heart to let be this entire experience.
Allow it to be just as it is.
Find in yourself the willingness to pause and accept that in these moments that what is,
Is.
You can experiment with mentally whispering words like,
Yes,
This belongs,
Or let be.
If you feel resistance,
That's okay.
It's a natural part of the process.
Simply notice what is true without judging or pushing away or trying to control anything that you find.
Now begin to explore what you're experiencing more closely.
Calling on your natural curiosity.
You might ask,
What about this most wants my attention?
Or what most wants my acceptance?
Pose your question gently and with friendliness.
Notice where you feel the experience in your body.
Are you aware of tightness,
Aches,
Heat?
What emotions are you aware of as you continue to do this?
Anger,
Grief,
Shame?
As you continue to investigate,
It might be helpful to ask,
What am I believing?
You might find that a very distinct belief emerges as soon as you ask,
Do you believe that you're failing in some way?
That you're flawed?
That someone will reject you?
That you never will be happy?
How does this belief live in your body?
What are the sensations?
Soreness,
Burning?
As before,
Send the message of,
Yes,
This belongs.
Allow yourself to feel the fullness or intensity of the difficult experience.
As you contact and allow what is happening,
What do you notice?
Is there any softening in your body and heart?
Can you sense more openness or space?
Now ask the place of most difficulty,
What do you most need?
Or how do you want me to be with you?
Does this suffering part of you want understanding,
Acceptance,
Forgiveness,
Love?
As you sense what is needed,
What is your natural response?
What does this vulnerable place most need to remember?
Ask,
You might offer yourself a wise message,
Such as,
I love you,
I'm sorry,
Trust your goodness.
This place might also find touch healing.
You might gently place your hand on your heart.
Get familiar with the quality of presence that is here.
Can you sense how who you are is not identified by any particular wave of fear or anger or hurt?
Can you sense how the waves on the surface belong to your experience,
But they cannot injure or hurt you or the vastness of your being?
Let's take a few moments to rest in the spacious and kind awareness,
Just allowing whatever arises in your body or your mind to freely come and go.
Know this natural awareness is the innermost truth of what you are.
Just resting and breathing in spacious awareness.
Let's take a few moments to rest in the spacious and kind awareness.
Let's take a few moments to rest in the spacious and kind awareness.
