R.A.I.N. Meditation

The practice of R.A.I.N. is helpful with patterns of reactivity.

Transcript

This is a meditation on the acronym RAIN.

RAIN,

R-A-I-N,

Which can lead to a deeper understanding of an issue and to letting it go.

The R is for recognizing or being aware of an issue.

The A is for acknowledging or accepting more fully what the issue is.

The I is for investigating or gaining insight into the issue by holding it in your open heart and mind.

The N is for non-attachment or through RA and I,

It's letting go of taking the issue personally.

Once we release our I,

Me or mine reaction to an issue,

It is no longer an issue.

Beginning now with paying attention to a few deep cleansing breaths.

Remember we are being breathed.

No need to force anything,

Just becoming aware of the in-breath and the out-breath.

And then after these cleansing breaths,

Returning to your normal breathing pattern.

Bringing now your awareness to the whole body.

You may be aware of the breath moving through the body,

The torso,

Legs and feet,

Arms and hands,

Neck and head.

Allowing the mind and heart to be fully aware of the body,

Paying attention to individual sensations or to the felt sense of the body as a whole.

Dwelling in the mind-heart body,

Deepening awareness moment by moment.

And if the mind wanders,

Bringing it back gently and firmly to the body,

Practicing the experience of mind,

Heart and body as one.

Inviting you now to the hour of rain,

Becoming aware of an issue that is current in your life now.

It is recommended that you begin with an issue that is real to you,

But not a major one.

That can be saved till you exercise your mindfulness meditation muscles for a while longer and your practice is stronger.

Exploring this issue mindfully with interest,

Curiosity and kindness.

Being present,

But at the same time taking a step back so that you're not holding too tightly to the issue.

Being aware and caring.

Moving now to the A of rain.

Opening heart and mind to the issue without trying to solve it,

To push it away or to hold on to it.

Here you are practicing both the R and the A of rain at the same time,

Recognizing and accepting.

This second step can be the most challenging.

Here is where self-compassion and or compassion for others comes in.

Experiencing the best you can that this issue exists and that you accept that it is so.

But accepting in this sense does not mean you necessarily agree with the conditions that led to the issue.

You are simply exploring it now with an open mind and heart,

Just as it is.

Resting mindfully in awareness and acceptance.

At this point the R and the A might be all that's needed in rain.

Check out at this point how you're feeling.

Is the sting gone from the issue?

If so you don't need to continue.

But if there's something still bothering you then let's go on to the I of rain.

Investigating,

Gaining insight,

A deeper understanding of the issue,

A heart-mind understanding.

Not just thinking about it but mindfully exploring its facets,

Asking questions.

What is bothering me here?

What am I feeling at this time?

Can I learn more about my reaction to it and find out what's behind it?

What is the cause within me,

Not in anyone else,

That has led to this becoming an issue for me?

Am I still reacting?

It's important here to enlist not only the mind but also the heart,

The felt sense of the issue,

Perhaps actually feeling the heart space.

This is not an intellectual exercise,

It's bringing your whole self to the issue.

The I in rain can involve a shorter or longer time of exploration.

Sometimes the causes and conditions are revealed in just a few minutes.

Sometimes the I can take weeks or months of persistent inquiry into what's bothering you and why.

Be patient if more time is needed.

The I in rain is a holding in awareness,

A tender exploring,

A being with.

One image of this process is a mother holding her only child close to her in loving understanding of what the child is going through.

If you do need more time than is given here in this meditation,

You can turn the audio file off and continue on your own or you can return to the meditation later as often as is needed.

When you've explored sufficiently the R and the A and the I of rain,

The non-attachment naturally happens.

That's when we no longer react to the issue,

We no longer ruminate or obsess about it.

That was a real issue for me.

It's not now.

Reviews

Clear, non-judging and very grounding!

Excellent instruction for the R.A.I.N. application to vipassana meditation. Clear, soothing, well-modulated voice. Namaste.

Understand with a open heart ! Thank you very much 🙏

So appreciate the care and wisdom in Richard's teaching

A wonderful addition to my "tool box". Thank you.

Needed in my life.

Only RAIN meditation on here that I could fine and it's very good especially for a refresher or reminder of what RAIN is.

Many thanks again. I'll be back.

Soothing voice- caring - this meditation - so practical. Thank you.

A gentle guided exercise toward acceptance of an issue. Thanks!

Really had me thinking

RAIN is so helpful! I carry this throughout my day, and use it whenever I sense an issue popping up. Thank you.

A wonderful help. Gratitude for the fact that I had to dig deep to think of any issue that was in any way bothering me, but having uncovered one, this meditation showed its benefit. Thank you Richard for these inspiring thoughts.

Love this!! Thank you! Learned this in my 500 yoga training and needed a review!

Thanks for that RAIN analogy, Namaste

A really good use and explanation of RAIN. Thanks

Excellent wisdom and guidance for calming emotional reactivity. Just wish it were much longer.

So grateful. Listening again right now to be sure I can ingest this tool. It is what I need right now. What a wise, gentle voice!

I like this. But I need more time and practice to cultivate a mindfulness with the insight expectation that does not have attachment to an outcome. Challenging balance that requires advances practice. At least for me!