A Short Practice In RAIN

This short practice of RAIN is a way to softly introduce yourself to ways of being with challenging emotions and to recognize, allow, investigate and nurture. This practice is inspired by the work or Tara Brach.

Transcript

Hey friends, It's Erica and This is the full practice of rain. So let's just let's come into a comfortable seated position and We're gonna kind of conjure up this so that we can practice it So let your eyes close or they certainly can stay open soften the muscles in your face Notice your breath in and your breath out and I'd like you to bring to mind a time when you were mad or embarrassed not the biggest time right but just a time when You really can remember being upset or mad embarrassed and then just Allow it to be there. We're just practicing right so you can say to that mad that embarrassed that upset whatever that is like You can be here right now Remembering that if it's ever too much You can back off from it. But if you can stay with it and then Investigate what does mad feel like or sad or upset? Or agitated what does that feel like in your body? You might notice some sort of sensations You might notice thoughts that are coming up around it Maybe you don't speak to yourself so kindly when you're allowing yourself to be with these feelings and sensations and maybe you ask Mad sad upset agitated ashamed What do you need right now? Sometimes something comes up. Maybe it needs space it needs Breath it needs to cry it needs to talk and then this last piece This nurturing don't skip this part Maybe with a hand to your heart or hands interlaced like you're holding your own hands or hands on your face Just pause this nurturing piece is a way of extending kindness to yourself as you have allowed yourself to be With this challenging emotion you might say to yourself You're doing great. I'm doing great. You might say to yourself. I'm here and breathing you might say to yourself I am loved whatever it is. Just pause here And extend some nurturing to yourself and take a full breath in and a long breath out And let your eyes open if they were closed. So that was a quick practice of rain. That's the putting it all together I do have longer practices on the channel as well. But remember as you go through it Do it with compassion It's courageous to allow yourself to be with these challenging emotions, And I encourage you to do so Be well