In this meditation,
We use the acronym RAIN to support you in being more compassionate with yourself.
RAIN simply means recognize,
Allow,
Investigate,
And then nurture with kindness.
So let's begin by gently closing your eyes and allowing your breath to become a little longer and a little deeper.
Try this deeper breathing for the next few breaths.
Just noticing how your body feels.
And then letting the breath resume in its natural rhythm.
Take a moment to think of something that's been happening in your life,
Where you've been hard or overcritical on yourself.
It might be where you think you're falling short in your workplace,
As a parent,
As a child,
As a friend.
Some place in your life where you've been self-critical,
Where you're feeling that what you're doing hasn't been quite good enough,
Not okay.
We begin the RAIN of self-compassion by simply recognizing this feeling of not okay or of self-judgment.
And recognizing any thoughts connected to this.
I should have been better.
I'm never good enough.
Just whatever thoughts come to you in this moment.
And then the A of RAIN.
Just allowing those thoughts and feelings to be here right now.
Not pushing them away.
Just giving yourself permission to feel what you're feeling.
This is how it is for me right now.
What I feel is real.
We then begin the I of RAIN.
To investigate with curiosity,
With kindness.
To do this,
Try dropping your attention right down into your body.
What is it like in your body?
Is your throat tight?
Your shoulders?
Your chest?
Or your stomach?
Or where else are you feeling it in your body?
Just for a moment sense the most vulnerable part of you.
Perhaps where you're feeling it the strongest.
If you're not sure,
Just pick one part of you without overthinking it.
The first part that comes to mind.
In this moment,
Sense what that part needs the most.
Does it need to feel validated?
Does it need to be truly seen and heard?
Does it need you to place a hand over that area and breathe right into it deeply?
Just sense what it needs.
And as we do this,
It brings us to the end of RAIN.
Nurturing this part of us.
Giving it what it needs.
Secondly and with self-compassion.
Perhaps there are words it needs.
I'm here for you in this moment.
This is really hard right now.
Or you might like to speak to it like you would speak to a dear friend.
What kind words does this part of you need?
Meditation teacher Tara Braak says,
I'm sorry and I love you.
Or she imagines giving herself a kiss on the brow of pure care.
Zen master Thich Nhat Hanh says,
Darling,
I care about the suffering.
After the steps of RAIN,
We can notice how we feel when we pause in our lives and give ourselves this gentle self-compassion.
Using the tenderness,
Open-heartedness that can come from taking this time for ourselves.
And now when the time feels right,
Open your eyes and come back into the room.
