So just arriving now in a place of stillness,
Pausing perhaps in the midst of noise,
And letting your body settle.
So whether you're sitting or you're even lying down,
Just feel the support beneath you.
Feel the stability.
Feel supported.
And just noticing where your body makes contact with the ground,
The chair,
The cushion.
And just let gravity do its work.
And let go just a little more.
And perhaps if you haven't closed your eyes,
You can close your eyes now or maybe just shift your gaze gently downwards.
Let your hands rest in a way that feels easy.
And now take a few deep breaths,
Inhaling gently through the nose and exhaling slowly out the mouth.
Let the breath begin to carry you inward.
Let the breath begin to carry you toward presence.
And now allowing the breath to return to its natural rhythm,
Natural depth in and out of the nose.
Today we'll be exploring the RAIN method.
It's a four-step process of meeting emotions and internal experiences with clarity and compassion.
And RAIN stands for recognize.
Recognizing what's here.
Allow.
Allowing it to be here.
Investigate.
Investigate with interest.
Nurture.
Nurture with care.
There's no need to force anything.
We'll just begin with the willingness to be with whatever is here.
So let's begin with the first step.
Recognize.
Take a moment to check in.
What is most alive?
What is most alive in you right now?
It may be an emotion.
Anxiety.
Sadness.
Restlessness.
Tenderness.
It may be a physical sensation.
Tightness.
Warmth.
Pressure.
Tingling.
It may be a story.
Not doing enough.
This shouldn't be happening.
I feel alone.
Simply name what you notice.
Sadness.
Sadness is here.
Tightness.
In the chest.
Worry about the future.
Let the naming be soft and observational.
Not a judgment.
Not an attempt to fix.
Let it be.
This is here.
Or this belongs.
And if your mind wanders,
Just gently bring it back to that felt sense of what's arising.
Now allow.
Moving on to the next step of allowing.
This step is about giving permission for whatever you recognize to be here.
Just as it is.
Letting go of trying to change it or push it away.
Try saying to yourself,
Yes.
This too.
This too.
This too belongs.
Let it be.
As it is.
You don't have to like it.
Just let it be part of your experience for now.
You're not collapsing into it.
You're making space to hold it with awareness.
What happens when you allow this feeling to exist without fighting it?
You might notice a softening.
Or you might not.
Either is okay.
And now we'll gently invite the third step.
Investigate.
With kindness and curiosity we turn toward the experience you're allowing.
Let this be gentle.
Not analyzing or trying to solve anything.
Just sensing with awareness.
Ask yourself.
What does this feel like in my body?
Where is it located?
Is it still moving?
Expanding?
Contracting?
If it had a texture or color what would it be?
What does this part of me believe?
What does it mean?
You might place a hand where the sensation is strongest.
Perhaps on your heart.
On your belly.
Or another area.
This simple touch can offer a signal of safety and presence.
And if strong challenging feelings arise you can pause.
Staying grounded in the breath and body you might remind yourself this is just energy moving through.
This is part of me.
Not the whole of me.
And just investigating with warmth.
Even challenging and difficult emotions or messengers.
Seeking to be seen.
Not silence.
And finally we turn toward the last step.
Nurture.
Bring a sense of care to what you've discovered.
You might ask what would this part of me like to hear?
What words or gestures would offer support right now?
You might say to yourself I am here with you.
You're allowed to feel this.
You are lovable.
You are loved.
I've got you.
You may even imagine someone wise and kind real or imagined.
Placing a soft hand on your shoulder.
Letting them offer warmth,
Presence words of compassion to you.
Or perhaps imagine sending care and warmth directly to the part of you that's struggling.
Let this nurturing energy fill the space around and within you.
There's no need to rush.
Stay here for as long as it feels right.
And now gently we release the steps.
Let going of all effort just resting open,
Aware,
Present.
Breathing.
Noticing the quality of our mind and body now.
Even if nothing seems to have changed that's okay.
You showed up today.
You practiced.
And if you'd like bring a hand to your heart and thank yourself for the courage to pause feel and be with whatever came up.
And when you're ready you can begin to slowly wiggle your fingers wiggle your toes.
And if you close your eyes you can float them open or just bring your gaze upwards.
And take a moment before you re-enter your day.
And I'll leave you with these closing phrases.
May I meet whatever arises with clarity and compassion.
May I remember that I am not my pain.
I am the space that holds it.
