Exploring The R.A.I.N. Practice Part 2

Part 2 of 3: this is a recording of a live meditation provided in 2020. I am hosting daily live meditations and I am recording these for listeners to catch up. This R.A.I.N. (part 1) practice is an exploration of the technique developed by Michelle McDonald and Tara Brach. There will be two more episodes on this practice. The practice is 30 minutes long.

Transcript

Okay,

Welcome everyone to our job in meditation session.

This week is all about the rain practice and you should see that screen that I'm sharing with you and perhaps see this as an invitation to let it rain and to experience what it would be like if you actually let it rain.

I don't know whether I shared this story the other day with you.

Living in Australia is really a nice place to be and it's a really nice culture,

Nice people and always very kind but sometimes also a little bit anxious I find and really striving for the blue sky that we often have here and of course who doesn't want to have blue sky all the time.

Nevertheless the other day I went to get something for lunch and just sort of took a while to make my decision and then someone just behind the counter said,

Hey,

How are you?

And this is how you greet another here and I said,

I'm alright and I asked and how are you?

And they said,

I'm very well as long as it doesn't rain.

And then I said,

Oh,

Well,

I'm sorry to hear that.

I just thought that because I think it adds something to our experience and it's actually really good to know that we can be in the rain and to be creative and maybe just take an umbrella.

So the rain is still happening but you protect yourself in a way that is perhaps a little bit more appropriate but it's also not limiting you so you still can participate in a very particular way and see actually what rain is made of.

Well,

Just a side story.

So we started yesterday actually practicing the meditation technique,

Practice,

Tool,

I don't know.

I think it's everything.

You can use the rain practice just for a practice as we do here but you can also use this whenever you struggle with any difficult emotions as a way to respond and deal with it.

Okay.

Yeah.

And as I'm talking,

I see people are arriving and it's wonderful to see that you are joining and tuning in and also letting me know from where you're tuning in.

So it's always exciting to know that we are still spread across the world.

Okay.

So just a few things before we again practice a rain technique today.

It's developed by I think Uichni,

Michelle McDonald and one of the modified versions is provided by Tara Bragh and that's perhaps the one that I'm sort of applying here as we are continuing practicing and exploring this way of being and relating to our experience.

And why is that important?

Well,

It's just a way out of automatic power,

A way out of our stuckness,

Maybe even getting an experience that we actually can be with the stuff that is keeping us stuck and doing this in a very particular way and seeing more clearly and rather than fighting or resisting it and just letting it be as it is.

But even if it's painful responding then with kindness and compassion on top as a way of nourishing ourselves when we go through a difficult moment can be very powerful.

So that's what we want to do.

But if you are tuning in here the first time today,

Just be aware,

I don't know,

It is number 112.

I believe it's number 112.

So maybe go back to session number one and start there with your meditation practice.

Because we really take a light touch at the very beginning.

I think this is a little bit more advanced.

Also,

Even though you consider yourself as an advanced practitioner,

Just make sure that you are feeling in a good space and that you feel safe enough to do this practice,

Just taking ownership of it.

And make sure that you have a bit of privacy that you're going to don't get distracted.

And just keeping in mind anytime,

Sometimes you don't know what happens in our practice,

Anytime it gets a little bit more too difficult or overwhelming,

Then you need to do some grounding practice first as an anchor.

So that could be anchoring yourself in the breath or sensations in the body or sound or even just external,

Just open the eyes,

Taking in a visual cue or stretching the body or just adjusting your body posture.

So whatever works for you in that very moment,

Please follow that need and then you can tune in again or you just conclude with the practice.

Okay,

So maybe a good way to begin this right now is by yes,

Taking your seat.

And just noticing body posture,

The posture that you're actually choosing for this practice,

Maybe just sitting on a chair.

Just noticing as you're slowing down and taking your seat in this particular way.

What does it feel like pausing and stopping?

And perhaps a suggestion of compassion placing a hand over your chest,

Or heart region or any other part of the body that wouldn't mind a supportive,

Soothing touch right now.

This is another way of getting in touch with yourself right here right now.

And maybe that's actually the reason why I'm coming here,

Why you're coming to this practice,

Because you're going through a difficult time.

So then you need some very extra compassion and kindness and offering yourself a supportive touch.

Holding yourself in this particular way can also be very comforting.

And then closing the eyes fully or partially whatever feels right for you.

And just shifting the focus to the breath.

And just wherever you can meet the breath in the body,

In the chest,

Belly region or at the nostrils,

Just following the air,

The movement of the breath in and out of the body.

It has its own rhythm,

So you don't have to intervene,

You don't have to change it.

You don't have to breathe a particular way.

Let's see whether you can just drop in with yourself and the breath.

So if you are experiencing any volume issues,

There's perhaps not so much that I can do.

Everything is switched on like always.

So people seem to experience a little bit of an issue there.

Okay,

So it's good that it's better now.

Thanks for the feedback.

Yeah,

Okay,

So just getting a bit closer to the mic.

Okay,

Thank you.

Okay,

So tuning in on the breath.

Following the rhythm,

No I,

No me,

No myself,

Just feeling,

Sensing the movement of the breath in the body,

The rising and falling.

With each and every breath coming into this body and going out.

Okay,

So this RAIN practice is actually,

This word is also informing us of the steps of this practice.

So the R is the invitation to recognize what is happening right now.

The A is standing for letting it be as it is and allowing the experience to unfold.

And then the I is standing for investigation and bringing interest and care and a non-judgmental attitude towards.

And the N is reaching standing for non-identification because we often take the experience personally.

But in this particular practice today it is very much about nurturing,

Nurturing oneself as kindness and compassion.

Okay,

So maybe just acknowledging right here,

Right now,

As you're kind of waking up to the now and stepping out of the autopilot,

Acknowledging whatever can be felt and sensed in the body or in the mind.

As you're providing some space,

Just checking in what's going on right now.

What are the thoughts,

What are the feelings,

Any particular emotions,

Anything that you feel you're stuck with,

Kind of caught up,

Maybe with a particular sensation of sort or belief or emotion.

Maybe you're hearing this in a critical voice or experiencing feelings of shame or fear or heaviness in the body.

See whether you can just simply notice and recognize what is here right now.

And it's not so much about getting involved in the narrative that is attached and often automatically keeps us stuck.

So just noticing,

Ah,

Okay,

So this is how I'm feeling right now.

These are the thoughts in the mind or this one thought in particular,

Or this particular sensation in the body as I'm sitting here right now,

Making a bit of space to fall awake to this moment.

And you might notice that there is this automaticity,

This reactivity to resist,

To avoid,

To push away,

To suppress.

Would it be possible rather than getting engaged in this type of reaction,

Would it be possible to letting these thoughts or emotions or feelings or sensations just be as they are?

And even if you're not in agreement,

And actually that's often sometimes people get confused,

It is not about when you let the thoughts,

Feelings,

Sensations or emotions be as they are that you agree with them.

It's not about that.

Just let them be as they are.

Let them arise.

And this requires a little bit of courage too.

Just noticing the opening in the invitation here.

What is it like to actually allow it to be as it is without changing it or making it any different?

And maybe even leaning in,

Moving a little bit closer and getting curious.

So with interest and care,

Investigating and deepening the attention.

You could ask yourself a few questions,

Really taking a light touch.

It's not about analyzing.

It's just about seeing it a little bit more clearly.

What is seeking my attention right now?

And how am I experiencing this in my body?

Is there anything that is wanted from me?

Is there anything that I need the most right now?

Really feeling it in the body,

Accessing whatever is arising through the body rather than conceptualizing really being with sensations,

Emotions,

Feelings or thoughts.

And the best you can also bring this attitude of non-judgment,

Non-striving,

Patience,

Trust,

Kindness,

Curiosity towards whatever is bubbling up right now,

Whatever becomes maybe a little bit more clear,

Maybe something that you carry around for quite a while but it didn't really get that attention in this particular way.

Maybe it just wants to be heard.

That's all.

Rather than getting into activity mood and pushing it away.

How about you just be under the umbrella with the rain?

What does it want from me?

Is there anything in particular,

Really sort of what truly matters maybe comes up?

And how is it represented in the body?

Or are we also noticing,

Okay,

Right now what does it need?

It can be a place that is a little bit wounded or frightened or hurt.

And maybe it just needs a soothing supportive touch.

This needs to be nurtured a little bit more.

Checking in,

What does it need?

Is it tight enough?

Does it need maybe a message of reassurance?

Does it need to hear some particular words like it's okay whatever it is,

You can be with it.

Or it's okay not to be okay.

Or a voice like just may I be kind to myself right now.

So just exploring this a little bit.

And if it feels too overwhelming or intense,

Then remember that skill for action could be anchoring yourself in the breath,

Or in sounds or another sensation of the body,

Or just opening the eyes,

Or just stretching the body,

Or whatever else is sort of naturally arising that helps you grounding.

And when you get a sense of safety back or comfort,

Then you could continue in tuning in again and exploring what this moment is made of and how it feels even that struggle that just occurred that sense of overwhelm,

Holding yourself kindly.

Rather than avoiding or fighting.

Because that's just reinforcing that pattern of reactivity.

So here right now,

You're actually really taking some courageous action and responding kindly and this compassion.

You could even imagine breathing into this soul spot in the body where you can feel that ache or hurt or that sense of vulnerability.

And just imagining breathing in aligned with some words,

It's okay.

I can feel it.

May I be kind to myself?

It's not my fault.

I'm just listening.

I love you.

Trusting in your own goodness.

Just taking a rest.

Noticing what it's like to embrace to open up to something that feels uncomfortable.

Something that normally keeps us so stuck.

Making us feel inadequate or worthless.

And here notice what have you done differently.

Didn't run away.

Didn't force it either.

Just recognized it.

Allowed it to be investigated with kindness and non-judgment.

And nurtured that soul spot,

That part in you.

That needed a little bit of more or extra nurture and care.

And by attending to yourself or whatever has shown up in this particular way,

You might have also noticed it is impermanent.

Sensations are changing.

Nothing is staying forever.

And if you actually do not drop in in this particular way,

We may not know that things are changing and are impermanent.

So maybe this is something that you have discovered today.

Maybe not.

That's okay.

And maybe concluding with some gesture of thankfulness,

Maybe thanking yourself for dropping in and pausing and attending to this moment in this particular way.

Maybe just simply seeing this practice as a contribution to your well-being.

Maybe it's showing you a way out of the suffering,

Giving you a little bit of a glimpse or taste of it.

And not to see the practice as an act of radical self-love.

So allowing yourself a moment to maybe gently move and stretch.

Taking in the visual field.

Well done.

So when we do this practice only once,

Maybe not much might happen,

Just a taste of what it could be like if we actually embrace this curiosity and courage,

Obviously,

But also non-judgment and kindness,

Something that is causing us a lot of pain.

Yeah.

And just remember all what it takes,

The umbrella,

Right?

Or just a good jacket that you put on or just a head on your,

A beanie on your head or something like that for some protection.

But just noticing what happens when you are not resisting,

When you're not avoiding,

And actually when you're feeling a little bit more equipped in a particular way of being with this RAIN practice can be quite powerful,

But it also requires practice and repetition.

And again,

We do not do this to make our experience go away.

We do this to see more clearly and to step out of what keeps us stuck and to liberate ourselves actually.

But again,

As I said,

That doesn't happen overnight.

That requires practice,

Practice,

Repetition.

So hold it lightly.

And the invitation is anytime you're noticing something that is causing you some sense of distress or emotional difficulty,

Maybe then you could check it out.

Let it rain for just one minute.

Recognize thoughts,

Sensations,

Emotions.

Let them be as they are,

Allow them to be and to rise.

We just fear them.

Don't bring any judgment towards be curious,

Investigate.

What is this about?

Why is that seeking my attention right now?

Maybe what do I need in this very moment?

And perhaps just offering yourself some compassion and kindness as a way to nurture yourself in this moment.

And then you proceed.

So you can use this for coping,

But you can also explore this technique and more kind of formal way as we do do our during our lunchtime meditations.

And tomorrow is another rain session.

So feel free to come or practice on your own.

Would be lovely to hear how you're going and how it works for you and what you're discovering or struggling with.

So it's good to know and to weave it in.

For today,

Thank you so much for taking part and I apologize for the volume issues,

But I think we have sorted that out.

And I hope I see you around.

Maybe tomorrow,

Maybe another time.

Goodbye for now.