R.A.I.N. ~ A Reflective Meditation

The R.A.I.N. Meditation Practice ~ Working with Difficult Emotions | Recognizing Difficulty Allowing and | Accepting the Difficult Emotions or Circumstances | Investigating Wow it is Experienced in the Body | Inquirying into any Unmet Needs | Becoming Non-Identified with the Difficulty and Bringing a Nurturing Self Compassion

Transcript

The RAIN practice is a reflective meditation.

It was first introduced by Michelle McDonald and further developed and popularized by Tara Brock.

It is designed to work with and be with difficult emotions.

The acronym RAIN begins with the R to recognize difficult emotions or circumstances.

The A is to allow it to be present,

Accepting it just as it is,

Recognizing and allowing without judgment,

Or trying to change or fix anything.

The I is to bring an investigation,

To inquire into the nature of the difficulty,

How it is felt in the body,

Where it is felt in the body,

Investigating the nature of the experience of the difficult emotion,

And bring inquiry into the underlying unmet needs.

The N of RAIN is to nurture or to bring some compassion to oneself in the circumstance.

It also becomes a means to become less identified.

The non-identification helps to normalize these challenges and to recognize that everyone is suffering with something,

That we are not alone.

This is an important piece to understanding self-compassion,

To learn to nurture ourselves.

The Practice.

So it's helpful when practicing to find a quiet and comfortable place to sit,

Establish a posture that's upright but also not rigid.

It might be more beneficial for you to lie down.

This is your practice.

Do what works for you.

And if you're comfortable,

Begin to settle in and close your eyes.

Having the eyes closed helps to decrease distractions and it's not necessary.

If it's more comfortable,

Simply find a soft downward gaze.

And finding some presence,

Establishing an awareness of just sitting here,

Maybe even notice being supported by the chair or cushion or the bed if you're lying down.

Resting with a full attention to being present to this experience in this moment.

Bring an open heart and open mind.

Being comfortable with taking the time to reflect.

This practice will be approximately 15 minutes.

And taking a few deep breaths,

Just settle in a little more deeply and finding presence.

And now find an emotion that has been challenging.

Maybe not your most challenging.

Something in the mild to medium range.

It might be something recent.

It might be a reoccurring difficulty.

Noticing the anxiety,

Frustration,

Disappointment,

Sadness,

Anger.

Just see what it is.

Allowing your attention to be with this.

Being mindful of any images that come.

Aware of thoughts and feelings.

And starting here with the R of RAIN to simply recognize what is here.

Maybe even as if in a picture frame,

Observing.

For example,

Anxiety.

Seeing the circumstances and recognizing the anxiety.

As anxiety,

Maybe quietly saying to yourself,

This is anxiety.

Or whatever the difficult emotion is.

Just recognize what is present and observing it with less identification.

This anxiety versus I am anxious.

Or this anger versus I am angry.

Recognizing what is present without identifying with or being caught up in a story.

And now moving to the A of RAIN.

Just allowing this to be present.

This whatever the difficulty is.

Recognizing it and allowing it.

Recognizing it just as it is without trying to change it,

Judge it,

Fix it without blaming or finding shame.

And if possible,

Maybe even welcoming it.

Softening your mind and heart.

Allowing it to be present just as it is.

Giving full attention and permission for it to be here in this moment.

Mindfully recognizing and accepting without getting lost in thought and story.

Emotions can be very powerful.

This practice allows us to be present without the grip it has on us.

Without being tethered to it.

And now turning towards the A of RAIN.

Investigate.

Bringing inquiry to the difficulty.

Where am I feeling this?

Without any thought,

See if you can just feel how this is in your body.

Noticing sensations.

Just recognizing where and how the emotion is felt.

This is not a big project.

It's an observation and an investigation.

Getting in touch with any sensations in the body.

And you may not notice any sensations.

That's okay too.

Just remain curious and notice what is present.

It might feel like tension in the chest,

Tightness in the belly,

Clenching in the jaw,

Or a sensation of gripping.

It might be hot or dense.

Just notice what is present.

Sometimes emotions can be groundless.

And emotions can assemble and disassemble.

They can arise and pass away.

As you get more familiar with how you feel the difficult emotion,

It is common to start noticing the sensations change.

So that stories start to be created in the mind again.

Just allowing and being with what is felt.

The sensations in the body.

What is lying underneath the difficult emotion.

And maybe investigate a little deeper.

Noticing if there's contraction or expansion.

If the sensations are specific or generalized.

Maybe even widening your attention to include what unmet needs might be present.

Sensing where tension ends and where softening begins.

Recognizing,

Allowing,

And inquiring into the underlying sensations and unmet needs.

Maybe anxiety is a void,

Feeling unsafe or wanting to feel connected.

Often frustration might be an unmet need of feeling satisfied.

A sense of not being seen or heard.

Anger or disappointment might be a sense of not belonging or being not respected.

Or the lack of acknowledgement.

You might notice as you investigate and recognize sensation that the unmet needs present start to shift.

They might change.

Tension may drop away.

You might be able to sense the difficulty more objectively,

Seeing that challenges are normal.

We're all doing our best.

We all want to feel safe,

Satisfied,

And connected.

Getting into the sensations and the difficulty and of needs not being met.

Transition into the in of RAIN,

Bringing a quality of attention and loving kindness.

A quality of gentle patience.

A wholesome quality of allowing this to be present and begin to nurture,

Bringing a caring and supportive presence to this difficult emotion.

A sense of self compassion might include silently repeating to yourself,

I care about this.

Or I'm here.

It might be helpful to bring a kind gesture,

Placing your hand over your heart,

Bringing a sense of nurturing.

And it can be difficult to bring self compassion,

In which case it can be helpful to imagine a loved one.

A teacher,

A friend,

Maybe a spiritual figure,

Even a pet.

Someone that you feel genuinely cares for you and imagine a warm embrace from this trusted friend or wise and kind words.

Imagine images or phrases that might be helpful.

May this suffering come to an end or maybe a simple recognition and acknowledgement.

This is hard.

Giving yourself a break.

Maybe even opening up and extending this recognition to everyone,

Knowing that everyone is suffering with something that this fear,

This anxiety,

The sadness or anger is not personal.

It is something that is challenging for everyone.

It's part of being human.

Bringing a sense of non identification and releasing some of the attachment,

All emotions,

Emotional reactions and thoughts come and go.

Bringing a sense of loving kindness and acceptance and caring on the in breath.

Maybe bring a sense of caring and on the out breath,

A sense of release of the tension.

Breathing in kindness and compassion.

Breathing out,

Letting go of difficulty.

And now transitioning out of the meditation,

Drop all the images and phrases and just rest with an open awareness,

Allowing the mind to relax,

Bringing attention to just being present in this moment.

Finding a sense of groundedness.

Giving an awareness to sitting here,

Noticing the weight of the body,

Being supported by the chair with the feet resting on the floor.

Bringing a sense of gratitude for being alive and aware that in that aliveness,

Life is sometimes beautiful and sometimes challenging,

Sometimes pleasant and sometimes unpleasant.

Bringing a sense of awareness and meaning to being alive.

Taking a moment to acknowledge having taken this time to be present and care for yourself and ending in a living kindness wish to bring more peace and awareness to your life experience.

May I live this day with ease.

May I live with ease,

Contentment and equanimity on my journey.

And if it feels right to you,

Bring a sense of ease and contentment with what is comfortable and extending it to others or maybe with someone specific in mind,

A general sense of well-wishing.

May we all live this day with ease.

May we all find ease,

Contentment and equanimity in our lives.

Thank you for practicing and thank you for practicing with me.