Navigating Stressful Moments with Rain.
This is adapted from Tara Brach's Rain Meditation.
I'm so happy you're here with me.
Our lives on this earth are filled with experiences that lead to chaos,
Stress,
And tension in our bodies and minds.
Every time that we gift ourselves quiet,
Mindful moments,
We invite the reuniting of our full self.
All of those parts of ourselves that spend so much time doing.
And we begin to allow for a gentle shift into a state of being.
Being with ourselves can be so difficult.
We can quickly become unsettled,
Uncomfortable.
Fearful and lost in feelings of shame.
Tara Brach calls this experience the trance of unworthiness.
What a perfect term.
We can so quickly turn on ourselves,
Blaming and shaming ourselves,
Usually for that which we have no control over.
My gentle invitation for this practice is to see more clearly and be seen.
To know more truthfully and be known.
Just as you are.
This is an opportunity to build compassionate space for yourself and you do deserve it.
As we move through this practice,
I want to offer a reminder that you are the one in charge of this experience.
If ever you become overstimulated or begin to sink into great darkness,
Please open your eyes,
Orient yourself in this time and space.
Your safety and stability are far more important than any practice.
You are in control of your meditation today.
Let's begin.
Find yourself a comfortable position.
Make sure you are supported for your own body,
Maybe in a chair or a cushion or lying down.
Find what's right for you.
Gently shift and wiggle until your body finds itself slowing down and settling into stillness.
You may wish to soften the eyes by looking downward or at a fixed spot.
You may wish to soften them to a close.
And bring your awareness now to your breath.
Slowing it down and lengthening the inhales and exhales.
Pulling the breath all the way down to the belly.
Sensing the belly expanding and softening.
Continuing to slow it down.
Lengthening the exhale.
Slower and softer.
Allow your forehead to soften,
Relaxing the ears and jaw.
Soften the jaw.
Relax and soften down the neck and shoulders.
Allowing the chest and belly to soften.
Let the arms relax and become heavy.
Let the hips and pelvis release into the surface you're sitting or laying on.
Relaxing down the legs and the feet.
Your whole body soft and relaxed.
I invite you now to bring a recent situation to mind that has been challenging for you.
Nothing too heavy,
Maybe a frustration at work or school or conflict with a partner,
Kids,
Parents.
A situation that has brought emotions and sensations to your mind-body system.
And as you bring that situation to mind,
Begin to notice what is happening in your body.
Recognize the response your body is having to these thoughts.
Without any doing or judging.
Simply notice.
Notice any tightness.
Tension.
Clenching or squeezing.
Notice any emotions flowing in.
Stress,
Worry.
Fear sadness.
As you notice these experiences,
Begin to shift toward compassion and non-judgment by allowing them to be there.
As if those experiences are a sweet little puppy wanting your attention.
Allow them to be present.
It makes sense that they are there.
Maybe you even whisper to these sensations and emotions.
Yes,
I see you and it's okay that you're there.
Take a breath in and slowly let it out.
Soften into witnessing your experience.
Now let's begin to explore,
Investigate this experience.
As I witness these emotions,
What am I believing in this moment?
You might ask.
What part of me is feeling most vulnerable in this experience?
Find that part in your body.
As you tenderly hold that vulnerable part,
Ask,
What does this part most need from me?
Pause to listen.
Be curious without judgment.
As the need begins to surface,
Tune into your heart.
The heart of you who loves and cares for all.
And if it feels difficult to tune into that part of you.
And if this feels difficult right now,
Bring to mind a being from whom you sense great love and care.
Perhaps a dear friend or a partner,
A mentor or spiritual being,
Maybe a pet.
One who loves freely.
Imagine they are sitting with you,
An arm on your shoulder.
And they begin to offer you that need.
Love.
Acceptance.
Compassion.
Reassurance.
Warmth.
They might offer you words such as,
I see you.
And I'm here with you.
I love you and I care.
You are not alone.
And if it makes sense to do so,
Perhaps you place a hand on your heart.
Or maybe on the part of your body where you felt that vulnerable place.
Sense the nurturing compassion of the words and the sense of love coming in.
Allowing for the tenderness of your hand.
On your heart.
As you breathe in this nurturing experience,
Notice how it feels to be both offering and receiving that tenderness.
Take a gentle breath in.
And a loving breath out.
I invite you now to bring your hands to your heart center if they weren't there already.
And drop your chin to your chest.
Take a deep breath in.
And let it go out.
Feeling centered at your heart.
I invite you now to begin to shift your awareness gently back into the external world.
Be ever so gentle.
With love and gratitude always.
Please,
Be good to you.
Namaste.
