R.A.I.N Mindfulness Technique Guided Meditation

The R.A.I.N technique is an 4 part mindfulness practice to support you in moving through strong emotions or difficult challenges.

1. Recognize - what is happening right now.
2. Allow - the experience to be here. Can you sit with it for a few breaths?
3. Investigate - with gentle curiosity and compassion why you might be feeling this way.
4. Non-Identify - can you take a step back from the problem. Create some distance between you and the situation and just notice the thoughts and feelings.

Transcript

This meditation is for when you are having strong feelings or when challenging situations arise.

We're going to use the RAIN technique which is a four-part process.

So let's take a big breath and settle in.

Let's connect to the breath,

Breathing in and out through the nose and feeling the sensations,

Noticing the breath in your chest,

Just noticing how your breath is right now,

Whether it's relaxed or short,

Maybe even constrictive.

And as you bring your awareness to your breath,

Also bring your awareness to this challenging situation and strong feelings you are having.

And our first step is to just recognize what's going on for you right now in this moment.

And if you want to,

You might even like to put a name to any feelings or thoughts that you're having right now with this situation.

And our second step is to just accept what is happening right now.

It will be,

Is it possible for you to just be here with all those strong emotions right now?

Place a hand in the center of your chest and just like a dear friend would put their hand on you,

I want you to gently breathe into your chest as you feel your hands like a warm friend motions,

And gently and compassionately just breathing.

Now third step,

We're going to investigate or inquire a little more why these strong emotions are coming up for you.

So can we get curious and be open to why you are feeling this way and feeling your hand on your chest as you gently breathe.

And our fourth step,

As you gently breathe,

Is it possible for you to just gently step back from the problem and see it in front of you?

Can you just see the thoughts and feelings,

Just observing them,

But taking a step back and moving yourself from the thoughts and the feelings and watching them as if they're their own identity,

The situation,

Your thoughts,

Your feelings,

Sitting back,

Watching,

Observing and softening your breath,

Adding a quality of s to your breath.

Sometimes we can have difficult emotions,

That really is the normal part,

If you can be here and just sit with them for a minute at a time and just watch them,

Often that can be enough to take the edge off things.

Big breath in,

Well done for being here when it's often uncomfortable.

You can gently open your eyes and go about the rest of your day with some gentle kindness for yourself.

Thank you.

Reviews

It was a very interesting practice. And I loved the music.
The concern that came surprisingly in the foreground of my thoughts during the practice was that my Mom is dying, and I don’t want to face it. I want to support her and be best daughter that she could have, but I don’t want to face life without her. I lived most of my life with her when we were taking care of each other depending on what was going on, but I’m 63 now and she’s 94.
We were there for my Dad in his last days. With Mom as a partner, while it that was very hard to face my Dad dying, we supported each other; we had each other’s back.
I don’t feel like my brother is on the same page in fact he’s been wanting Mom to “hurry up about it” so he can live his own life: actions speak louder than words.
Unfortunately in this practice, the beautiful music was set too loud and the voice was exceptionally soft and I missed several key points.
Please listen to the recording again and equalize the sound so that the voice is louder than the music.
Otherwise it sounded very useful.
Blessings to you and all on this journey.
Warmly,
Anne