Hello beautiful soul.
We're going to practice the RAIN meditation technique.
R standing for recognizing what's going on in our mind and body.
A for accepting what we are experiencing without judgment or without trying to change it or push it away.
I for investigating our thoughts and emotions with curiosity and openness.
N for nurturing ourselves with self-compassion and kindness.
To begin,
Let's take in our first deep breath,
Inhaling deeply.
And exhaling completely.
Once more,
Drinking in a deep inhale.
And exhaling completely.
And continuing to breathe deeply throughout this meditation.
Slow deep inhales.
Slow releasing exhales.
And I'd like for you to begin to recognize and notice any thoughts or sensations that are arising.
Simply observing them without judgment or without trying to change them.
Allowing yourself to fully recognize what's happening in your mind and body.
How are you currently feeling?
Are you feeling uneasy or anxious in any way?
Possibly your mind focused on something in your life that you believe currently needs solving.
Are you sensing any feeling of discomfort,
Anxiety or unease?
Just simply allowing those feelings to be here without judgment or without labeling anything as good or bad.
They just simply are.
And they just simply exist with us in this experience and at this time.
Now I'd like for you to place your hand on your heart and tell yourself either silently or out loud.
I am here.
You are here.
And tell yourself either silently or out loud.
I am here.
You are safe.
Repeating that again.
I am here and you are safe.
Safe to feel anything that comes up.
Knowing it's okay to accept what we are experiencing.
Remembering that it's okay to have emotions and it's okay to just be with them without trying to push them away or change them.
Next I'd like for you to begin to investigate your thoughts and emotions with curiosity and openness.
Asking yourself what might be causing them.
And allowing yourself to fully embrace the experience being open to whatever answer arises.
Maybe you're feeling overwhelmed,
Disappointed,
Worried or anxious.
Just taking a moment to just simply name the emotion you're experiencing without judgment.
Finally I'd like for you to think of what you might say to a friend or even a child who is experiencing the same emotion.
You would offer them compassion and kindness and we must offer those things to ourselves as well.
With your hand still on your heart I'd like for you to tell yourself exactly what you would tell that friend or that child.
Just taking a moment to say a few words either silently or out loud to yourself.
If nothing arose for you you're welcome to say what I've told myself.
I am here for you.
I love you.
You can get through anything.
I love you.
As we end this meditation please remember to offer yourself the same level of kindness you would offer to a close friend or a loved one.
Reminding yourself it's okay to experience difficult emotions.
But even while experiencing those things you can still find love and acceptance within yourself.
Just taking another deep breath in and exhale completely.
May you be happy.
May you be well.
May you be joyous and at ease.
Namaste.
