Welcome to this mindfulness meditation.
It's a practice aimed at helping you work with unwanted emotions in a compassionate and mindful way.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes if that feels comfortable.
Allow yourself to settle into the present moment,
Leaving behind any distractions or judgements.
Embrace this opportunity to cultivate awareness and acceptance of your emotions.
Let us begin by connecting with our breath,
The ever-present anchor that guides us back to this present moment.
Take a slow and deep breath in through your nose,
Feeling the air filling your lungs,
And then gently exhale through your mouth,
Releasing any tension or restlessness.
Let's do this again,
Breathing in deeply and exhaling fully.
Be fully aware of the sensations of each breath.
Now,
Bring your attention to the emotions you are currently experiencing.
Acknowledge them without judgement,
Allowing them to be present just as they are.
Remind yourself that emotions are a natural part of being human,
And they do not define your worth or identity.
Let's cultivate a compassionate curiosity towards our emotions,
Not being afraid of them,
And moving towards them in an inquisitive way.
Imagine that you are holding your emotions with tenderness,
Like cradling a delicate flower in your hands.
If any unwanted emotions arise during this practice,
Observe them mindfully,
Paying attention to where you feel them in the body.
Gently investigate the physical sensations that accompany these emotions,
Acknowledging any tightness,
Warmth or discomfort as you continue to breathe.
Remind yourself that it is safe to experience these emotions fully.
You can embrace them as messengers.
They carry valuable insights about your inner landscape.
See if you can name the emotion without attachment.
You can state,
I am feeling,
And then name the emotion.
So state that in your mind now.
This will open you up to getting closer to it,
To investigating it.
And now we're going to practice a mindfulness technique known as RAIN.
R-A-I-N.
And that stands for Recognise,
Accept,
Investigate and Non-Identification.
And it's truly the heart of Vipassana meditation.
So recognise,
Acknowledge the emotion that is present.
Name it and be aware of its presence within you.
This recognition creates space between you and the emotion.
It allows you to respond more skilfully.
And then we come to A-Accept.
So embrace the emotion with radical acceptance.
Avoid resisting or pushing it away.
Instead,
Allow it to exist without judgment or self-criticism.
Remind yourself that emotions are impermanent and they will naturally arise and pass away.
I-Investigate.
Explore the emotion with curiosity.
Ask yourself what thoughts and bodily sensations are connected to this emotion.
Gently observe the arising and passing of the emotion,
Along with any small changes that you notice.
Staying present with it as it unfolds.
And finally N-Non-Identification.
Remember that you are not your emotions.
They are temporary visitors passing through your consciousness.
Do not let them define your sense of self.
Allow them to come and go like clouds in the sky.
Continue to breathe and practice RAIN with any other unwanted emotions that surface.
Treat each emotion with the same gentle and compassionate attention,
Knowing that you have the strength to hold them without being overwhelmed.
As we approach the end of this meditation,
Take a moment to appreciate yourself for engaging in this practice.
The ability to work with unwanted emotions mindfully is a powerful skill that will bring about greater emotional wellbeing.
When you are ready,
Gently open your eyes and carry this sense of mindfulness and acceptance with you as you move through your day.
And remember that you can always return to this practice whenever you need to embrace your emotions with mindfulness and compassion.
