RAIN Mindfulness Meditation

"Recognise, Allow, Investigate, and Nurture". The RAIN approach to mindfulness meditation offers a simple, gentle, yet expansive practice to introduce mindfulness meditation. This session begins with a calming of the nervous system with slow calm sighing breaths and the stillness of the body, then guides you to become non-judgmentally aware and accepting of what is arising in this moment. It finishes with a 10-minute silent sit and a gentle grounding into the present moment.

Transcript

And welcome to the session. I invite you to take a seat. Or lie down. And get yourself comfortable. You can close down the eyes if you wish. Just begin by slowing down the breath. Breathing in through the nose. Low into the belly. And slow. Really settling into the session. Finding a comfortable body position to settle into stillness. Taking another slow deep breath and if you like. Adding a physiological sigh. Hmmmmmmmmmmmmmm as you release the out-breath. Relaxing all of the muscles in the body. And clenching the jaw. Dropping the shoulders releasing the belly. Groin, The legs. Hmmmmmmmmmmmmmmmm settling deeper and deeper into stillness One more slow, Deep breath. Sighing breath. Relaxing the muscles in our body. And allowing our breathing to return to its normal rate. Hmmmmmmmmmmmmmmmm Today we'll be practicing mindfulness. The RAIN approach. Will begin by recognizing. Than allowing. Investigating. And then nurturing. The approach we will take will be to become aware and accept what arises. Non-judgmentally. So taking a moment now to really feel at ease in the present moment. Begin to take in your surroundings. Listening to the sounds. That are arising in this moment. Behind closed eyes or open. Noticing what you can see in this moment noticing what you can feel in this moment sensations upon the skin. Tensions and movement within the body. Breath with a heartbeat. Now taking a moment to turn your attention towards your mind space. Recognizing and labeling. Water rises. Thoughts. Feelings. Emotions. Memories. Visualizations. Just recognizing them. Enabling them. Watching them come and go. Moving into allowing. Observe the entirety of your feelings. The sensations. The thoughts. The entirety of everything that is arising in this moment. As if you were watching a movie. Or looking at clouds drift. Across the sky. Your thoughts. Feelings. And sensations. And go. Just witnessing. Just allowing. Let go of any judgement. Okay to feel. What you are feeling. It's okay to think. What you are thinking. It's okay to remember. What you are remembering. Just allowing it all. Just allowing what comes to come. Allowing it to go when it goes. May be saying to yourself. This is how it is. Right now. I allow and accept reality. As it is. For what it is. Right now. And now moving into investigation. Getting a little bit more focused. What words are going through your mind? What emotions are you feeling? And where are they coming from? How are these feelings experienced in your body? Can you notice any connections? Thoughts. Emotions. And sensations. And now taking a moment. To sense the most vulnerable part of yourself. And in a child. Aspect of your past. Reflect upon what it needs in this moment. Acceptance. Forgiveness. Love. Belonging. Connecting into that part. And reflecting upon what it needs. Moving into nurture. Taking a moment to be kind to our inner experiences. Offering ourselves. What we need in this moment. Perhaps an internal hug. Or a loving kindness visualization. A commitment to change. Or perhaps the words, Or the intention behind the words. It's okay. You are safe. I accept you. And invite you to release. That's okay. You are safe. Accept it. And invite you to release It's okay. Were saved. Except Jim. And invite you to release. In a moment, We're going to sit together in silence. For ten minutes. Continuing to. Recognise. What is arising in this moment. Allowing whatever comes to come. Approaching and accepting it all. Passionate Curiosity. And calm confidence. Gently. It deeply. Investigating what is arising. Looking for links. Connections. And approaching a vulnerable part of ourselves. And reflecting upon what it needs. And then nurturing ourselves. Offering love. Compassion. In connection. Let's begin. So if you'd like to maintain the meditation. You are more than welcome to do so. If everyone else is gently returning. Back to their bodies. Back to the session. Back to their day. Adding some gentle movement in opening up the eyes. And shaking back into the present moment. What we can see. Here. And feel. Taking three slow deep breaths. Through the nose, Now through the mouth. Hmmmmmmmmmmmmmmmmmmmmmmmmmm and repeating the words. I am here now. Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm I am here. Now. Hmmmmmmmmmmmmmm I am here now. And this moment. Is safe. Hmmmmmmmmmmmm Thank you for joining me today. And I'll see you in the next session.