Welcome to this RAIN meditation practice.
RAIN stands for Recognize,
Allow,
Investigate and Nurture.
It's a mindfulness tool to help us process difficult emotions and experiences.
Find a comfortable seated position,
Either on a chair or on the floor,
With your spine straight but not too rigid.
Close your eyes if you feel comfortable.
And let's begin by taking a few deep breaths to center yourself.
Start by bringing your attention inward.
Take a moment to notice what you're feeling right now.
Is there a specific emotion or sensation present in your body or mind?
It might be helpful to silently name it.
Is it fear or anger?
Sadness?
Or perhaps a physical sensation like tightness or warmth?
My invitation is to recognize whatever is here without judgment.
There's no need to change or do anything.
Simply acknowledging its presence.
Now,
Allow the experience to be just as it is.
This means letting go of any resistance or desire to change it.
You don't have to fix or solve anything right now.
Allowing simply means giving permission for the emotion or sensation to be here,
Just as it is,
Without pushing it away or holding on to it.
Taking a few moments to breathe.
Breathing into this space of allowing.
The next invitation is to gently investigate your experience with curiosity and openness.
Ask yourself questions to understand it more deeply.
Where in your body do you feel this emotion or sensation?
What does it feel like?
Does that sensation in your body have a shape?
Does it have a particular color?
What is the size of this sensation?
Do you get a sense of where does it begin in your body?
Or where does it end?
If you notice the feeling spreading,
Notice if it has any direction.
Does it go up or down?
Inward to outward?
Would it be okay to feel the very edges of that sensation?
Perhaps you may be willing to investigate a little bit further by noticing the qualities of that sensation.
Is it tight?
Is it stuck?
Solid or tingly?
Choosing whatever word comes to mind to help you describe it.
How would you paint a picture of what is happening inside your body right now?
What thoughts or memories are associated with it?
If you feel called to,
You can place a hand on your heart or another part of your body that feels affected in order for you to connect more deeply with your experience.
And as you do so,
Staying compassionate and non-judgmental as you continue to explore.
And finally,
Nurture yourself with kindness and compassion.
Imagine speaking to yourself as if you would to a dear friend who may be going through a difficult time.
You may say something like,
It's okay to feel this way.
Or I'm here for you.
Offer yourself the love and support you need in this moment.
If it feels right,
You can also imagine surrounding the painful emotion or sensation with a warm and loving light.
Perhaps you may even ask that sensation what it is that it needs from you right now.
As we bring this meditation to a close,
I invite you to take a few deeper breaths.
Stretching out the lungs.
Begin to gently wiggle your fingers and toes.
And bringing your awareness back to this present moment.
When you are ready and if your eyes were closed,
Slowly opening your eyes.
And taking a little pause here,
A moment to notice how you feel now.
Maybe compare to when you started.
And remember,
This practice is always available to you whenever you need it.
Thank you for practicing with me today.
