We are going to use the RAIN practice to work with difficult emotions.
Begin this meditation by finding your meditation posture.
Comfortable,
Get upright,
Relaxed,
And present.
Begin to notice the breath coming into your body and the breath leaving your body.
There's no need to change or alter your breath.
Just notice the breath coming in and the breath coming out.
Begin to scan your body to locate a place that feels good,
That feels pleasant,
That feels safe and at ease,
Or at the very least a place in your body that feels neutral.
Maybe the bottom of your feet,
The top of your hands,
Your legs,
The top of your head.
Just let your attention rest there in this space that feels safe or at least neutral and just feel it.
Sense it.
Let your mind and body relax into it.
Now bring some mindfulness to your emotions.
Notice if there is an emotion present for you right now,
An emotion that is either pleasant or unpleasant.
Notice what emotions are present.
Let's begin to focus on an emotion that is unpleasant or difficult.
If nothing comes up,
Think about the last time you had a difficult emotion.
Don't pick one that's too hard,
Just one that is mild or moderate.
It could be a frustration,
A sadness,
Irritation,
Nervousness,
Anticipation.
Let something come to mind now and be with it for a few moments.
Now return to the part of your body that is at ease and put your attention there.
And gently remind yourself of the story that brought up this unpleasant or uncomfortable emotion.
And let's start with R.
Recognize.
Let's label it.
Is the emotion fear,
Sadness,
Irritation?
Recognize the emotion.
Now bring attention back to the place of ease now and ask yourself this question,
Is it okay to have this emotion?
Can I allow it?
Can I allow this emotion to be here?
Can I accept it?
If the answer is yes,
Keep noticing your area of ease.
If the answer is no,
There might be something else you are feeling about this emotion.
Maybe you don't like it.
Maybe you are scared of it.
Maybe you blame yourself for it.
This is a second emotion we'll use now.
Drop the first emotion and go with this one.
Now notice the place of ease in your body and be there in that comfort.
Continue breathing.
Notice the breath coming in and the breath coming out.
Remind yourself again of this difficult or unpleasant emotion.
And now let's move to the I,
The investigate.
What do you notice with your body connected to this emotion?
Maybe your stomach is in knots,
Your jaw is tight,
Your heart is heavy,
Your throat might be constricted.
What do you notice happening?
Is it okay to be with what is happening?
Place your attention back to where there is ease and where it feels safe.
If there is no place in your body that feels safe or at ease right now,
You can use a memory or an image from a time when you felt that way.
Let's investigate this unpleasant emotion a little bit more.
What do you notice?
Is there tightness,
Tingling,
Warmth?
Investigate what is occurring.
Go back now to where it feels easy and safe.
Not everyone will feel in their bodies and that's fine.
Think where you might feel it or just notice what is happening at your own pace.
Shifting back and forth between what feels easy and what feels difficult.
Shifting back and forth when it feels good to do so.
Notice the emotions and the feelings might change as we stay longer with them.
Be with it.
Just take your time.
If an emotion goes away,
Be present with your breathing or whatever is here now.
And ask yourself the question,
Is there a moment of non-identification where I had space or distance from this uncomfortable or unpleasant emotion?
Was there a moment where this emotion was not a problem?
Where it went from being my emotion to the emotion?
Was there a moment when you didn't take it so personally?
Maybe you don't know that answer.
Just speculate a little bit.
Now see if you can bring some kindness to yourself,
To your body and mind for whatever difficult emotion you're experiencing.
You can do that now.
Wishing yourself well.
May I be at ease.
May I be healthy.
May I be free of stress and anxiety.
May I be at peace.
Connect now with the place in your body that feels good or at ease.
And let that goodness,
Let that ease begin to spread through your body,
Radiating out all of your limbs,
Through your fingers and your toes,
Through the crown of your head.
Feel that goodness radiating through your entire body,
Softening and relaxing your body.
As we rest for a few moments and that goodness and that ease.
May I be at ease.
May I be at ease.
On your next inhale,
Make it a little bit longer.
On your next exhale,
Make that a little bit longer.
Begin to bring awareness back into your body.
Deepening your inhales and your exhales.
Bring some gentle movement back to your body.
Be wiggling your hands,
Your feet,
And after your next exhale,
Go ahead and open your eyes.
