Recognize,
Allow,
Investigate,
And Nourish.
RAIN is the acronym.
This meditation is of course infused with Reiki.
The intention behind it is for you to start bringing awareness for any difficult emotions or thoughts or experiences that you may be having.
So go ahead and find a comfortable seat or lay down.
Close your eyes and start bringing in awareness of your present moment.
What are you hearing?
What are you feeling in your body?
And what is your mind telling you now?
Really just allowing yourself to become fully present in this moment.
So go ahead now and bring up a difficult experience or emotion and start with that first word in RAIN which is recognize.
Recognize the thoughts coming up,
The sensations in your body,
Maybe even a critical inner voice when you think of that difficult experience or emotion.
Just spend a few minutes recognizing.
Now go ahead and allow yourself to move to the next phase which is allowing.
Of course with any unpleasant emotions or experiences it's normal for our mind to try and get rid of these experiences.
It's a habit that lays deep within us.
But instead let's really make room and space here and allow those feelings to be present in you.
Maybe even offering up a simple phrase like right now it's like this.
So continue to work with this acceptance for the next few minutes,
Bringing back the mind whenever it starts pushing the difficulty away.
Know that I am sending you Reiki to your heart right now as you work on allowing these feelings to be present.
Elise.
Now let's begin to investigate.
You recognized what you were feeling in the first step of RAIN.
Then you worked on ALLOWING.
And now in investigation,
Allow curiosity to take over and ask yourself where you feel vulnerable.
How this emotion serves you and maybe even if you believe that you can be free of this pain.
How this emotion serves you and maybe even if you believe that you can be free of this hurt.
Now,
For the next few minutes,
Focus on nourishing yourself with self-care.
Self- compassion.
Allow your heart to open up to the Reiki.
Allow self-love to take over in every single cell of your body.
You may find it helpful to place your hands on your heart now.
Really tune into that self-compassion.
You're doing a great job.
Keep going for another minute or two.
Now,
In our final moments here together,
I am sending you the emotional healing symbol as well as the cleansing power symbol to your body now,
But more specifically into your heart,
Which allows you to grow your self-compassion even more.
All right,
I want you to take a big deep breath in through your nose and slowly when you're ready,
Sigh it out through your mouth.
This whole exercise has been a practice of self-compassion because you are tending to the pain with awareness rather than denying it.
So you're doing a wonderful job.
Feel free to do this meditation as much as you'd like.
I'm sending you so much love and compassion and Reiki.
