Safe To Pause (The 'After The RAIN' State)

High achievers are taught that pauses are weak. We live in a constant state of sympathetic dominance, always pushing, always solving. This somatic meditation draws on the profound wisdom of the clinical mindfulness RAIN technique (Recognise, Allow, Investigate, Nurture). You will be guided through a moment of biological nurturing to achieve the 'After the RAIN' state—a physical moment where you realise you are no longer fighting your current reality. This is your permission to put your heavy armour down and discover that stillness is not empty; it is a full, safe container. Reclaim the luxury of the pause.

Transcript

There is a fine line between the comfortable and the uncomfortable. Our tendency is to push this comfort away. We immediately sense tensing in our bodies and a sense of control arises. The key to freedom is right there, Being comfortable with the uncomfortable. Exploring the edges between joy and friction and realising that in between the edges lies the possibility of surrendering. We test freedom over and over again. In fact, We never stop dancing between the two worlds and we soon realise that it is safe to pause. Now as you settle, Get comfortable and make sure your back's straight. You could be sitting on a cushion or chair, On your bed. Just make sure that you have a posture that embraces ease and alertness. You're embracing a posture that allows you to be with whatever comes up today, With dignity and compassion. Now gently close your eyes and bring your attention to the breath. No need to control the breath, Just let it go in and out through your nostrils. Now we're going to start scanning our bodies to bring it back to presence. So we're going to start with the top of the head, Just really feeling the crown. Really feeling the crown of the head and the space around it. Feeling the back of your head. Feeling your ears. Releasing your jaw. And focusing on the area of the brow. Just see if you can relax your facial expressions a little more. Moving down to your neck and throat. Shoulders, Arms. Feel the heaviness and the weight of your arms. All the way down to your hands, Fingertips. Spaces between your fingers. Your heart and chest area. All the way down to your pelvic region. And see if you can breathe through a softening belly. This breath. And this breath. Just let your belly relax. Feel where your body makes contact with the floor, Cushion, Chair. And feel the volume of your legs. Your thighs. Your knees. Calves. Feet and toes. Can you feel your toes? Now opening up to your whole body. Feeling your whole body from head to toe. Without a particular focus on any part. Feel it, I say feel it entirely. Now with dignity and compassion. We're simply going to recognise what is going on right now. Is there a sense of joy, Of ease? Or perhaps discomfort? Whatever it is, It's allowed to be here. Just simply recognise it without any judgement. If you feel pulled by a strong feeling or sensation. Just simply return to your breath. No need to follow it through. Just simply thank it and come back to your body and breath. As thoughts, Feelings, Emotions, Body sensations arise. We're simply going to allow, Allow everything to be just as it is. You might ask the question, Can I be with this? The essence of mindfulness can be summarised in two questions. What is going on inside of me right now? And can I be with this? With gentle curiosity, You might find that you are able to make a little more room for what's here. And the invitation is to trace that thought, Feeling or emotion back in your body. Where is it coming from? Again, No mental stories, No judgement. Simply locate it in your body and let it be. You might choose to place a hand over that area. And simply feel the gentle pressure of your own hand. Your own supportive spirit nurturing you. You might even whisper, Thank you for protecting me. And now just simply let it all go. Place your hands back on your lap or cup them softly. And simply return to your breath without expectations, Without doing anything else. Rejoice in peace and serenity my friend. The grass is greener where we water it. Attend to your garden. Safety is your natural state. We close with some words by Dorothy Hunt. Do you think peace requires an end to war? Are tigers eating only vegetables? Does peace require an absence from your boss, Your spouse, Yourself? Do you think peace will come some other place than here? Some other time than now? In some other heart than yours? Peace is this moment without judgement. That is all. This moment in the heart space where everything that is, Is welcome. Peace is this moment without thinking that should be any other way. That you should feel some other thing. That your life should unfold according to your plans. Peace is this moment without judgement. This moment in the heart space where everything that is, Is welcome. Now slowly open your eyes and come back to the room. You're safe to go on in your journey my friend. Until next time.