Guided Meditation: R.A.I.N. Technique

The acronym R.A.I.N. is a helpful mindfulness too. It can be a great tool for those times when you are caught up in a story or emotional overload, which can happen naturally when feeling overwhelmed or overly critical, and consumed with anxiety, fear or uncertainty.
You can use RAIN in a difficult moment to cultivate a deeper connection and direct experience with the world. 

Transcript

Start to find a comfortable position for your body. You might roll out your shoulders or gently turn your head side to side super slowly. Close your eyes and start to bring awareness into your body. Take a few fuller breaths and any other stretches that feel good for you today. Feel how nice it is to turn your attention inward and to start to connect to yourself. Few big belly breaths, Everything starts to soften. An attitude of sinking and melting downward connecting back into the earth. Maybe there's a few bigger breaths into your spine, Making the spine long and straight. And feel free to take any other stretches that feel good for you. Start to bring your awareness inward as well. You can follow the pathway of your breath in and down into the heart space, Meeting a point in the middle of your chest. Scan for any other tensions that are in your body or maybe in your mind. I'll guide us through a RAIN technique. Just follow along as much as it feels good. If the guidance doesn't resonate at any time, Then come back to your breath and your own relaxation process. So we start with the letter R of RAIN, Which is a time to reflect inward and to recognize if there's any discomfort, Challenge, Worry, Stress that is being held at all in any of your layers. So scan inward, Name, Identify, Recognize any challenge. Once you've found a challenge, Don't focus on the story so much, But actually the discomfort that you feel about it. And then with R, We also do A, Which is allow it to be here. Allow that tension and discomfort to have its own space here fully allowed inside. Recognize and allow. Okay. Smile. Other thoughts come and go. You don't need to resist your thinking, Let it flow through, But come back one more time to recognizing any discomfort, Stress, Worry, And just allow that to be here, Accept it inside you. And then we'll do I and N of RAIN. Once you've allowed that discomfort, You can start to investigate it a little bit more. What is it actually that feels uncomfortable? Unpacking it? Unpacking it? Unpacking it? Investigate into the words, The feelings, The emotions around this discomfort. And as you touch some of that pain, We apply N, Which is to nurture. Hold a very loving space for that small worried part of yourself. Like a caring adult, Wrap up that part in a hug and give it a kiss. It's okay, Sweetheart. The breath is full. The body is relaxed and open to receive the whole moment. The body is relaxed and open to receive the whole moment. Coming back to the heart space, The breath flows in and out of your center. Notice a background of peacefulness and effortlessness. And anything else that arises, Like a tension or worry on the surface of that peace, Just allow it to be here or do the whole rain process again. Okay. . . . . . . . . . . . . . .