RAIN Meditation

This gently guided meditation is designed to support awareness of the bodily feelings associated with emotions and letting go of the story or related thoughts.

Transcript

This five-minute practice called RAIN can be helpful when emotions arise.

RAIN,

Or R-A-I-N,

Stands for Recognize,

Accept,

Investigate,

Note.

You can do this practice either during formal meditation sessions or in the flow of life when feelings arise.

First recognize that an emotion has arisen,

That something has triggered a feeling or a mood.

Next,

Accept that the emotion is present rather than trying to distract yourself from it or block it out.

Third,

Investigate the actual sensations of the emotion in your body.

As much as possible,

Focus on these bodily sensations rather than the story or thoughts related to the situation that triggered the emotion.

You may notice the emotions,

Sensations in your chest,

Stomach,

Head,

Neck,

Or any other part of your body.

Investigate the sensations you are feeling now.

Finally,

To help anchor your attention,

Focus on the sensations that are present in your attention.

Your mind as much as possible.

Allow your mind to be open and spacious,

Simply aware of this present moment.

That concludes this meditation.

Reviews

Very nice, though the motorbike drew my attention to where you were recording this at the end. Thank you.

Loved this but I think it's definitely something I will have to work on since in the heat of the moment I would find this hard to do.

Really helpful practise for grounding and recognising emotions as they arise in the body. Thank you. 🙏

Always great to practice under your kind direction😊

I find myself using this technique to deal with strong emotions even when I can't sit down to meditate formally. Thank you!

Wonderful, insightful and practical. A very tangible way to help process emotions during sits.

These brief words of guidance with mostly silence is exactly what I need when in the midst of strong emotion. I often can't remember, or don't have the will, to go through RAIN on my own. I will be returning often. Thank you for this.

Namaste 🕉 💜 💚 💙 💛 🕉