Hello and welcome to my Insight Timer meditation space.
This is Kimberly Johnson.
I am so honored that you are here.
If you want to learn more about my work,
You can go to my Insight Timer page and find all of the information that you would need to know.
Today we're going to do a short RAIN practice.
So go ahead and get cozy and maybe begin letting the eyes shut down if that feels good or finding a light gaze down at the floor or maybe the wall in front of you.
And know that this meditation can be used anytime you're agitated or anytime you're not feeling how you want to feel.
This would be a great little short meditation to return to.
It's a way to look within and understand what's occurring.
So go ahead and just take some deep breaths.
And I want you to pick up your awareness wherever it might be and I want you to bring it right into the body,
Maybe around the chest or the belly,
Wherever you can feel or sense the breath most easily.
And begin gently observing the breath,
Noticing the inhale,
How it comes into existence,
The inhale's middle point and then its peak and then how the body lets go of the breath all the way to its end.
The next inhale comes into existence,
The middle of the inhale,
The peak and then the body lets go of the breath all the way to its end.
And as you pay attention to the breath,
Let your body relax intentionally letting go of tension,
Letting go of the habitual ways that our body tightens or clings.
And right here,
Bring to mind what's happening in your life that might feel upsetting or irritating and just bring it fully to mind.
Notice what you've been doing,
What you've been saying.
Notice if there's another person involved,
What they've been doing,
What they've been saying.
Understanding the whole scenario to life.
Now I want you to think about what emotion is here.
Maybe there's one,
Maybe there's multiple,
Not judging the emotion,
Just becoming aware.
And maybe bring awareness to what thoughts are most prominent here.
What are you saying about yourself or about life or about the other person?
Not judging the thoughts,
Just noticing what am I thinking?
And then notice where is all of this living in the body and really sense the sensations.
What does it feel like in my physical body?
And right here,
Ask yourself,
Can I let this be here?
Can I allow for a few breaths,
This discomfort?
And it might be helpful to imagine that you're standing in a big,
Vast open field,
A space big enough to hold any amount of discomfort.
Can I let this be here just as it is,
Letting go of the need to fix it or change it?
Almost like bowing to it,
Saying,
Thank you for being here.
You too are welcome here.
Now right here,
Wherever you feel it most in the body,
Maybe place a hand on that part of the body,
Offering yourself supportive touch,
Supportive care,
Nurturance,
And just sense how it feels to feel touch,
Putting some weight into the touch,
Holding yourself.
And then ask yourself,
What do I need to hear most?
What do I need to hear most to help calm my nervous system,
To help calm my heart,
To help calm my racing mind?
What would be the most comforting thing someone could say to you?
And I want you to whisper it to yourself,
Whispering it with care,
Like you mean it,
Offering yourself the solace that you're yearning for.
As you offer the words of care,
Maybe slow down the breath,
Relax the body a little bit more as you say it one or two more times,
Maybe a little bit more slowly,
More deeply.
Now maybe add a sway to the body,
A gentle,
Nurturing sway as you listen to the closing of the bell.
Taking a deep,
Slow breath,
Gently going back into your day,
Knowing that when the situation arises again,
That you can pause and bring awareness and nurturance to each moment.
