Hello,
My friends,
And welcome to today's RAIN meditation practice.
RAIN is a mindfulness technique to help you work through difficult emotions with deep awareness and compassion.
There are four steps we go through,
Each focusing on a different mindfulness approach.
Recognize,
Allow,
Investigate,
And nurture.
This is an excellent tool to use when your negative self-talk might be especially loud or when you're experiencing high levels of anxiety.
Let's begin by taking a moment to find a comfortable position,
Either seated or lying down.
Gently close your eyes or soften your gaze.
Take a deep breath in and a slow breath out.
Recognizing is our first step.
Bring your awareness to the present moment.
What emotions,
Thoughts,
Or sensations are here?
Without judgment,
Simply notice and name them.
Perhaps it's stress,
Sadness,
Excitement,
Uncertainty,
Or maybe just a feeling of restlessness.
Whatever it is,
Acknowledge it with gentle awareness.
Now allow this experience to be here.
No need to push it away or change it.
Allowing our thoughts and feelings to exist doesn't mean you have to like them.
Only that you're making space for it,
Without resistance.
Sometimes we might have trouble allowing our thoughts to be present.
In this case,
You could imagine physically holding them.
Maybe it's helpful for you to hold your palms open in your lap or bring your hands to your heart as if you're touching your emotions and saying,
It's okay to feel this.
Now it's time to investigate.
Turn towards those feelings with curiosity.
Where do you feel them in your body?
Is there tightness,
Warmth,
Heaviness?
What does this part of you need right now?
If it could speak,
What would it say?
Listen with kindness.
Now we get to nurture ourselves.
Gently offer yourself warmth and compassion,
However that might look for you.
Maybe you place a hand on your heart or imagine sending a comforting light that bathes over your entire being.
You might whisper words of reassurance.
Maybe I am here for you.
I am safe.
It's okay to feel this.
Let this nurturing energy fill you up.
Take a deep breath in and exhale slowly.
Gently bring your awareness back to the present.
Wiggle your fingers,
Your toes,
Maybe roll your neck side to side and when you're ready,
Open your eyes.
I encourage you to carry this sense of kindness with you as you move through your day.
Be proud that you showed up for yourself and acknowledge that you are taking the steps towards healing and growth.
Thank you friends for practicing with me.
I'm Julia and I wish you all calm and comfort in your day.
