Take a moment to notice the breath.
Settling into being in this practice.
Let's begin today's practice of RAIN by bringing to mind something that's present for you right now.
It can be a situation.
Physical feeling that you're having in your body.
Something where perhaps you've been challenged with the experience of yourself and how you showed up in a particular situation,
Conversation?
Just notice what's drawing your attention.
The R of RAIN is to recognize this attachment to the experience.
The A is to allow the experience to manifest as it does.
Pausing and seeing it as an experience.
The Eye of Rain has us in inquiry.
Instigating our reactions and our feelings and our felt experience.
As you think about the circumstance or situation or where your mind's attention is going,
How is your body reacting in the moment?
Is there a part of you that also needs attention that isn't perhaps receiving it?
Labels that you're placing on the situation.
Labels like anger,
Joy,
Frustration,
Sadness.
Notice how those appear in the body.
I invite you in this inquiry phase to do a quick body scan.
Noticing any feelings or tension you might be holding in your face,
Neck.
Your shoulders and upper back.
Breathing into these areas.
Along with your lower back and your legs.
Becoming curious to the experience of being present in the body in this moment.
The end of Lorraine meditation is near.
And for nurture.
And here I invite you to offer yourself some words of comfort or support,
Self-compassion.
Noticing what you need in this moment.
It can be as simple as the breath carrying some warmth.
To your body.
Any of the tender or tense areas of your body.
Use your breath to sink into the feeling of the opening of your heart.
Allowing an expansion of the chest.
Allow all thoughts to dissolve.
And let's take a moment to sit in open awareness.
And when you hear the bell,
I invite you to take three more deep breaths,
Bringing yourself back to your body.
And then we can return to our space together.
