5-Minute RAIN Practice for Agitation or Frustration

This is a 5-Minute condensed RAIN Practice Meditation for helping to shift feelings of Agitation or Frustration in a short amount of time. Designed to loosen the grip of emotional reactivity and help you reengage in a centered and nourished way. This meditation can be practiced with your eyes open or closed, in a seated, standing, or lying position. You may even walk and introduce some movement as you reflect and resource yourself. Listen anytime you seek guidance on working to stay engaged in a productive way. May it meet you with kindness.

Transcript

Welcome.

This is a five-minute condensed RAIN practice to help you let go of agitation or frustration.

Finding a position that is comfortable for you and take a few deep breaths simply arriving in this space and bring something to mind where you're experiencing agitation,

Irritability,

Frustration.

Sensing what it is about this situation that is triggering you in some way.

Is it the inability to control an outcome?

Feeling unheard or unacknowledged?

Feeling helpless or uncared for?

What is the worst part of this for you?

And that brings us to the R of RAIN,

Which is recognize.

Recognize whatever is most dominant right now.

It's helpful to note or to name it.

It may be agitation,

Overwhelm,

Frustration,

Irritation,

Anger.

Simply notice it.

What is here?

And see if you can notice that it is a part of your experience and not the whole of it.

And that brings us to the A of RAIN,

Which is allow.

Noticing the tension you're experiencing.

Allow what's here to be here,

Unchanged,

Exactly as it is,

Without needing to alter it for just a moment.

Consciously pausing,

Acknowledging the reality of what's here.

Allowing helps us loosen from the reactivity.

And that brings us to the I of RAIN,

Which is investigate.

Bring curiosity to wherever you feel the tension most in your body.

What's it like in here?

Is there heat?

Maybe a tightness?

Constriction?

The heart beating fast?

What's here?

You might even ask yourself,

What am I believing right now?

And sense what it really feels like to even inquire.

Quality is present.

Investigate with a caring attention,

Turned inward.

And this is where we practice the N of RAIN,

Which is nurture.

In that turning inward,

Ask yourself,

What does this part of me most need?

What does it need?

Is it understanding,

Patience,

Support,

Clarity,

Even a gentle reminder?

What does it most need?

And bringing a kind and open attention.

See if you can offer yourself that care.

Tending to that part of you like a nurturing and caring friend.

Someone who cares.

Someone who listens.

And from a place of deeper awareness,

Take a deep breath in,

Filling your belly,

And hold it for three to five seconds.

Exhaling slowly,

Releasing the tension through the breath.

And from this place,

May you re-engage.

Reviews

Thank you so, so much for creating this meditation! I have been trying to work really hard on myself and I have never heard of RAIN before. You explained it all so beautifully! I learned so much in 5 minutes! Thank you!! ❤️‍🩹