The Guest House by Rumi This being human is a guest house.
Every morning a new arrival,
A joy,
A depression,
A meanness.
Some momentary awareness comes as an unexpected visitor.
Welcome and entertain them all.
Even if they're a crowd of sorrows who violently sweep your house,
Empty of its furniture,
Still treat each guest honorably.
He may be clearing you out for some new delight.
The dark thought,
The shame,
The malice.
Meet them at the door laughing and invite them in.
Be grateful for whoever comes because each has been sent as a guide from beyond.
This poem is often used as a metaphor for our ability to be with emotions.
Emotions being that temporary guest that shows to our house.
That no matter what emotion shows up we can welcome it even when it's a particularly difficult guest.
Today I will be guiding you through a meditation that helps us work with emotions and improve our relationship with emotions.
I will be using a concept known as RAIN.
R-A-I-N.
R stands for recognizing the emotion.
A for allowing in the acceptance of what has shown up,
The emotion that has shown up.
I is for investigating the emotion.
And N is for non-identifying with it.
Also nurturing where you're at with feeling that emotion.
To start find a comfortable position.
Remember to keep your body straight and tall but find ease.
If you have any physical limitations just adjust as needed.
Find whatever level of comfort works for you.
And whenever you're ready you can close your eyes.
Now bring your attention to your breath.
Taking a couple of deep breaths in and out.
Focusing on the breath.
Noticing the expansion on the inhale and the releasing on the exhale.
Breathing in and breathing out.
And anytime that your mind is distracted you can come back to your breath,
Come back into your body.
And just allow the breath to go back to its normal and natural rhythm.
No need to control or modify the breath but just letting it be.
Now see if you can become aware of any emotion that might be present.
Maybe there's something going on for you today or this past week.
Something that you're struggling with.
Something causing you distress.
Or anything in particular that might be showing up.
You may be feeling irritation,
Anxiety,
Sadness.
Maybe it might be a more positive emotion like joy.
But just take a moment to pause and see what's there.
What is showing up today?
What emotion if any we can make contact with?
Our instinct is usually to want to avoid or shut down from those strong and difficult emotions instead of allowing whatever is there to just show up.
Anger,
Anxiety,
Embarrassment,
Resentment,
Sadness.
See if you can recognize the emotion.
Maybe naming it to yourself.
And see if you can make some space to allow that emotion to be whatever is there.
Maybe even welcoming that emotion instead of pushing it away.
I see you anger.
Come on in anxiety.
Know and remind yourself that every emotion we feel like this feeling eventually will pass and go away.
But for now,
It's here.
And now that you have allowed it to be here,
Begin to investigate that emotion.
Observe it with curiosity.
And explore how this particular emotion you're feeling is showing up for you.
How is it showing up in your body?
What do you notice?
Where do you notice it?
Perhaps you're feeling warmth in your chest or a sensation in your skin.
Or your stomach tighten.
Your shoulders tense.
Or noticing the experience of the emotion.
Do you have any reactions to the emotion showing up?
You may notice that push to want to avoid,
To want to shut it down.
Notice the experience.
Notice the intensity.
And if there's a wave to the intensity,
Does it lessen as you begin to explore it closer?
Does it get worse?
Again,
This is just an experience,
A chance to welcome that guest,
To sit down with that guest and get to know.
Get to know how that experience is when that emotion arrives in your house.
If you feel too overwhelmed by that emotion,
Come back to your breath,
Come back to your body.
Focus in on the breath and use that as your anchor.
And at any time you can go back and continue to explore the emotion.
As you are investigating,
See if you can step back a little and create some space between you and the emotion.
Maybe watch the emotion as if you were an observer looking through a window.
We want to explore what's there,
But we don't want to identify with it.
We want to feel that emotion without becoming that emotion.
I am not sad,
Right?
I am experiencing sadness,
Or this is sadness.
But knowing that a guest,
That an emotion doesn't stay.
That an emotion will pass,
It will go away.
It is only temporary,
A temporary guest,
Not a part of you.
And begin to nurture yourself around sitting with this emotion,
Holding yourself with care as you experience the full arrival of this emotion.
What is it like to see and sit with the emotion and realize that it is not you,
Not a part of you,
But an emotion that comes with the experience only?
What is it like to see and realize that it is not you,
Not a part of you,
Not a part of you,
Not a part of you?
What is it like to see and realize that it is not you,
Not a part of you,
Not a part of you,
Not a part of you,
Not a part of you?
And as we come to the end of our practice,
Just take a moment,
Take a moment to acknowledge you or self,
And acknowledge the work that you've done around spending time facing and meditating with difficult emotions.
Then bring your attention back to the breath,
The anchor,
Focusing on the exhale,
The inhale once again.
Breathing in and breathing out.
And when you're ready,
Slowly come back to the room and open your eyes.
Thank you for allowing me to take you on this guided meditation,
And thank you for showing up for yourself today and taking time for you.
Namaste.
