And just checking that you're in a comfortable position,
Somewhere where you can take those fuller breaths.
The ones that readjust your spine,
Bringing a bit more space into the back of your neck,
A softness into your hips,
Thighs,
Relaxing down.
Notice how your attention is already here inside the body.
Just pay attention to the next few rounds of breath in through the nose,
Grounding,
Softening,
Opening.
And maybe sometimes it feels nice to exhale out of the mouth.
So many ways we can do that,
Like we're blowing out of a straw or more like a sigh.
Big breaths in and then just letting it all go.
As you breathe in,
Feel the chest,
The heart,
The abdomen opening up with delight.
And on the exhale,
The shoulders melt down and back a little bit more.
The body continues to adjust,
Stretch,
Open up with your breath and melt on your exhale.
Especially the scalp,
The base of the skull,
The head are holding a bit of tension from thinking that you're actively loosening off with your breath or movements or adjustments.
Maybe a smile softens into your cheeks and your eyes.
And as if it was the first time you ever got truly present with your own being,
Recognize yourself sitting here.
Not aware of any individual part of the body,
The energy,
Your mind,
But just notice your whole presence at once.
And follow that into the heart space with your breath,
Your center.
From that place,
We have the opportunity just to scan,
To truly listen from our being.
How do I feel right now?
We scan the layers of our person,
The residues of the weak behind us.
There may be a lot of thinking or it might just be more of a feeling.
How do I feel?
Is there anything right now that feels sticky,
Difficult,
Uncomfortable,
Anxious in my energy?
So the first step of RAIN is R,
To recognize.
Just pick it out of your experience.
Let it be seen and acknowledged and also allow it to be there.
We're relating to that tension by recognizing and allowing.
So a minute or two in silence for you here to breathe and scan,
Connect,
Recognize and allow.
Whatever you're worried about,
Name it and then allow it.
Maybe some clearing breaths here.
Just seeing if you've got that peace that we're going to work on with the next steps.
Something that feels uncomfortable,
Challenging.
At any point,
Let your body move,
Let your body take a big clearing breath or bring a palm to the heart.
Just really move with what's needed with your system.
Holding this worried small piece of yourself,
Just a piece.
Give it permission to exist,
Allow it to be here.
We move into I and N.
So investigate and nurture.
Follow in,
Why am I worried?
What is the beliefs,
The problems,
The stories,
The memories,
The patterns that make this painful inside my system?
Investigate right now for the next minute or so.
Listen.
And as you're hearing that small pieces,
Explain their worries and where they came from.
Also nurture them,
Offer them softening,
Loving breath.
Remember,
This is not the reality,
But it's a peace living inside you.
Investigate and nurture.
Maybe you feel like there's something you need to solve or fix.
And we can do that for sure,
Maybe a bit later.
But for now,
Be the presence,
The adult part of your person and recognize there is a small hurting child part that just needs to be seen,
Understood and loved in this moment,
Not solved right now.
Just love that part.
If you like,
Cycle back through all the letters recognize,
Allow,
Investigate,
Nurture,
And share.
Or just be here with what's experienced.
Okay.
One more minute with this peace that needs your loving presence.
The part of you that trusts that everything is okay is holding that part of you that's worried.
And then coming back to the breath and body to take any adjustments for our final five minutes of meditation.
If you want to take a posture on your back or after the rain,
It can be really nice to be in a fetal position.
Maybe you want to be in some movements or take all fours,
Child's pose.
Allow the body to stretch out and then settle into something that feels nice.
Some fuller breaths are helping you to connect to comfort and sweetness in your body.
And if you're not happy,
You might see what it's like to smile into your eyes and also your cheeks.
And just breathe in through that smiling face.
Washing,
Smiling energy through your whole system.
The energy of the adult of the present moment is the smiling energy.
It's immediate,
Expansive lightning,
An expression of your deepest essence core.
The heart space is smiling,
Radiating a kind of light,
Not just a visual light,
But the brightness of being and awareness radiating into your body.
Maybe the smile in the cheeks deepens that connection to your heart.
Softness through all of your skin as you come back to those full body breaths.
Inhale,
Connect to your heart,
The present moment.
Exhale,
Soften down.
The air rubbing in and out of the heart space.
Every time you can remember,
The breath is connecting you to this mystery in your middle,
The depth,
Intimacy of your heart.
And finally,
From this heart space,
Just see if you want to meet that worry or challenge again,
But with this new energy of your being.
Again,
Allowing it,
Nurturing it,
Recognize and allow.
And from here,
Take your time to conclude your practice.
Basically integrating what you've experienced and moving into the rest of your day.
