With practice, it is possible to expand your participants’ range of awareness. Written Meditation It’s called RAIN (which is an acronym for the 4 steps of the process). N. method very much, and I especially agree with your comment around self-compassion and how important it is. I have also discovered great hen Rubin this year. Think of the rain falling all over your body, turning you into water. Change ), You are commenting using your Google account. A 6 minute guided meditation for peace, renewal and openness to possibilities. Download Now. Each time you are willing to slow down and recognize, Oh, this is the trance of unworthiness… this is fear… this is hurt…this is judgment…,you are poised to de-condition the … Enter your name and email address to download this meditation script. Each time you are willing to slow down and recognize, oh, this is the trance of unworthiness… this is fear… this is hurt…this is judgment…, you are poised to de-condition the old habits and limiting self-beliefs that imprison your heart. I am moved and enriched by it. You may hear the sound of a gentle rain, a few scattered drops. Visualization Of A Sleepy Train Ride is a great guided meditation script for relaxing to attain good night's sleep by using a sleepy train ride imagery. Also i think the work of Paul Gilbert is wonderful to read – get your hands on ‘Mindful Compassion’ because he offers an incredible wealth of information on how to cultivate a more kind and compassionate inner world. September 12, 2018 September 12, 2018 Noelle Skrobola. And later evaporating through the leaves, transforming into oxygen and moving through the fresh air. It makes creative visualization of storm and nature! As you inhale say the following mantra to yourself: I see myself as still water. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Imagine the droplet as it begins to fall. That you deserve all that the universe has to offer, designed just for you. Swami Kriyatma – Mangrove Mountain, Australia, The independent woman | Learn to love your haters. I wish I’d learnt this technique 20 years ago. The sound of rain on a roof. method? Thank you, looking forward to poking around! Non-identification means that your sense of who you are is not fused with or defined by your thoughts and emotions. Both of them, my son especially has been scared going to bed and not knowing what his fears are and I lay with him and tell him to call me if he needs me during the night but also to sit with his fears and recognise them, don’t push them away or be afraid of them or they may come back deeper but to sit in a safe place with me and allow them and say I am safe, I am loved all is right with my universe. Become aware of any tension you may be carrying in the body and try your best to release that on your next exhale. Notice anything that might be a bit uncomfortable and just notice it. I found your interview with Jon Kabat-Zinn to be heartfelt, authentic and genuine – it moved me deeply. ( Log Out / It’s comments like this that spur me on to keep writing : ), I agree with Anais’ comments. With this process of investigation we can also choose a conscious response to foster a more meaningful life. Or you may hear a harder rain, the constant tap tap tap of many drops landing together. Thank you! Hi Robin, I feel like self compassion is a very important part of mindfulness. Please join me on the Rain City Meditation YouTube channel. Start your journey into a more mindful life. Take in a deep breath and gently close your eyes. Save my name, email, and website in this browser for the next time I comment. As you inhale say the following mantra to yourself. Enter your email address to follow this blog and receive notifications of new posts by email. These peaceful guided relaxation scripts are written by Mellisa Dormoy of ShambalaKids. Meditation scripts come in handy when we want something specific from our meditations. Now that you have recognized and allowed this emotion you can choose to investigate it. A couple of years ago, I discovered a 4-step mindfulness process that offers ‘in-the-trenches’ support for working with intense and difficult emotions. I am restarting my mindfulness practice, and foresee that this will be the most difficult part for me, Oh I have so many favourites but i think you might particularly enjoy ‘Full catastrophe living’ by Jon Kabat-Zinn and ‘When things fall apart’ By Pema Chodran. However I had forgotten about it. True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. Thanks for every post, it makes my life better. And as you exhale imagine providing the trees and plants with the nourishment they need. Actually, this R.A.I.N method reminded me a little bit of the “surfing the wave” method. Now begin to focus on the sound of the rain. Allow your mind to follow the path of a raindrop, beginning in the raincloud where it starts to form. Called RAIN This talk explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN that awakens self-compassion and de-conditions the suffering of … The Thankful Heart on the Lazy River guided relaxation … For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. It isn’t an ongoing thing, it means I have to acknowledge it and get to the bottom of why I am experiencing these things. The “Recognize what is happening” is like seeing the wave coming, “Allow life to be just as it is” is the person sitting there waiting for the wave to come, not fighting against it. Thank you so much for your incredible initiative organizing the Mindfulness Summit. Your body is beginning to settle. In this pain management relaxation script, I'll guide you to focus on observing and accepting, and then transforming your pain, then focus the mind in meditation to provide physical and mental relaxation and pain relief. As mentioned, I am eternally grateful for your initiative. The RAIN Process . No matter how intense and painful the emotional storm, there is always a part of you which is still, silent and untouched. Jon Kabat-Zinn explains it in one of his books and it is taught in many MBSR classes. This is why a combination of sights, sounds, and feelings has been incorporated into the scripts. If you would like to use pre-recorded audio meditations instead, you can find those here. WOW. Using RAIN for Difficult Emotions and Thoughts is a great guided meditation script that you can use on all difficult experiences of emotions and thoughts. Carrying the calmness and power of water with you as you open your eyes and get ready to continue to go about your day. Feeling it rise and fall. Hello and welcome to this meditation. More Meditation Scripts Visualizing Stress As A Storm Visualizing Stress As A Storm is a useful guided meditation script to deal with high levels of stress. I found the RAIN technique powerful and very helpful, especially the A and the N. The related article on dealing with negative emotions is equally healing, Your email address will not be published. If you become uncomfortable, you can quietly adjust your posture. I: The “I” in the R.A.I.N. Cleansing the atmosphere, and getting ready to nourish the earth below. Download Now. Spend as long as you like in this peaceful state visualizing all your dreams coming true as you finally lay claim to your pot of gold. Follow the raindrop as it falls landing in a green, springtime forest. Let us begin by finding a position that is comfortable for you. This coupled with a practice of mindfulness as you outline in R.A.I.N. At other times you may feel naturally drawn to using this step. Michelle Maldonado guides us through a four-step practice to recognize, acknowledge, investigate, and sit with our natural awareness. Take a deep breath in, and as you exhale, let the tension start to leave your body. The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps: Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion.. You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise. Enter your name and email address to download this meditation script. For more free meditation scripts, or to contribute a guided meditation script of your own, please follow this link to free guided meditation scripts. Working with Difficulties: The Blessings of RAIN (adapted from Tara Brach: True Refuge: Finding Peace and Freedom in Your Own Awakened Heart (Bantam, 2013) About twelve years ago, a number of Buddhist teachers began to share a new mindfulness tool that offers in-the-trenches support for working with intense and difficult emotions. Join over 200,000 others and enjoy high quality articles, masterclasses and teachings on mindful living delivered directly to your inbox. Exhale: I am calm, cool, and clean. It’s very interesting to discover how other “meditation schools” or authors have similar methods and techniques. You might try sitting crisscrossed, or even in a chair. These questions can help us come into wiser relationship with emotions and thoughts. Thank you, Enjoy and dance in the rain with us. Make sure your back is straight but not tense. Wishful Thanking Living Rainbow Meditation and Pot of gold Visualization It has been an ally for me in the moments I needed mindfulness the most. | Anxiety, Depression, Mindfulness, Stress, Worry | 15 comments. RAIN stands for Allow (or Accept) A: The “A” in R.A.I.N stands for ‘Allow.’. Begin to bring your attention to your breath. A Guided RAIN Meditation to Cultivate Compassion . RAIN is a practice for life—a way of transforming doubts and fears with a healing presence. Notice how it feels in the body. Let the rain cleanse you and sprout growth. You may notice almost immediately a sense of softening and ease around the emotion. Due to the current COVID-19 situation, I will not be offering in-person guided meditation for the foreseeable future. Allowing means to ‘let it be as it is.’ It is the acknowledgement and acceptance of your present moment reality. Kindness and friendliness towards also what arises in our awareness. Feel the deep sense of gratitude towards the water and its life-giving powers. Wishing you presence and peace : ), I’m wondering if there are any books you can recommend on learning to accept the negative emotions? Again Inhale taking in nature’s gift of oxygen and exhale thanking nature by giving back what you can offer. In addition, it includes a brief body scan and positive affirmations. Vital really. And exhale removing your hands from your chest and belly and place them at your sides again. So to investigate, you can mentally enquire with questions like “Why do I feel the way I do?” “Are there events that happened ahead of the emotion that might have influenced it?” “Are there physiological factors (Such as not getting enough sleep) that are affecting the emotion?” “What do I really need right now?” “Are there actions I could take to nurture and support myself (and/or others) in this difficult time?”. This guided meditation script takes the listener on a soothing mind journey. It’s amazing. Let them rain down on you. Book your mindfulness retreat today and learn meditation and the art of mindful living in a beautiful, tranquil location. Get comfortable, finding a relaxed position, and let your body begin to relax. Find a comfortable position, making sure that your back is supported. In this unconscious struggle we also tend to get ‘caught up’ in our thoughts and emotions, therefore we are more likely to react rather than being able to choose a conscious response. That you are perfect just as you are, just as nature is. A wonderful method to deal with negative emotions… I feel like this website is a real gold mine, everything is clear and beautifully explained, simplified… Mindfulness is a way of life that I am extremely grateful to discover. Just what I needed! This guided meditation script takes the listener on a soothing mind journey. Maybe place one hand on your chest and the other on your belly. Tune in to the direct present moment experience of what is happening in your body and mind… the emotions, the thoughts and sensations that are here. On the exhale say to yourself: I reflect things as they are. N: The “N” stands for ‘Non-identification.’. This is similar to the STOP process, in that it begins with a pause to take stock of … Lastly, this meditation is a script well-suited for youth between the ages of 13 and 19. When there is a specific area of our life that’s leaving us feeling stuck. Allow the air to calm and soothe you. Now imagine a different sound. This script will take you down a path through a forest. Without realising, I have been using R.A.I.N. Michelle Maldonado; November 30, 2020 Take one deep slow breath in.. and out. The description of this process, below, is mostly in Tara Brach’s own words and is taken from her two articles, The RAIN of Self-Compassion. Exhale: I am calm, cool, and clean. You might try sitting crisscrossed, or even in a chair. I turned on the iPad and here is a full explanation. It would be awesome to see this used with a kid-friendly explanation…(wish I had this when I was younger). Meditation Script: Rain Visualization for Relaxation. Remember that you are a part of nature. Make sure your back is straight but not tense. I thank you so much. Allow the universe to protect you and to nourish you, giving you the strength to fulfill your life’s purpose. This meditation is included at the end of the RAIN of Self-Compassion talk. It purifies the air around it. Guided Imagery Forest Script. This brings about a natural sense of freedom and ease. Her meditation audios help children and teens relieve stress and anxiety, improve self-esteem, feel great (mind, body, and spirit) and develop a positive mental attitude at school and at home. Think of… https://t.co/O9w4dtThPk- Sunday Dec 6 - 10:18pm. “Investigate inner experience” and “Non-Identification” could be compared to the act of surfing the wave, not getting drowned by it. The rain explanation slightly adapted will be perfect to use. ( Log Out / You are calm, you are relaxed, and you are at peace. meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling. Inhale: I see myself as still water, Exhale: I reflect things as they are, Inhale: I see myself as water. However, I am offering online guided meditations beginning Tuesday, March 24. I like the R.A.I. Synchronicity right there, I’ll definitely use this rain acronym to better explain and cement what I was telling my children last night whilst putting them to sleep. We don’t have a word like it in the english language so Jon made one up ‘heartfulness’, Heartfulness says something about the attitudes of kindness and friendliness towards ourselves as we practice. Place one hand on your heart. Melli is a qualified meditation, mindfulness and yoga teacher who specializes in teaching multi-day ‘immersion’ retreats. Bring to mind a current situation in which you feel stuck, one that elicits a difficult reaction, such as anger or fear, shame or hopelessness. Breathe deeply into your belly. It explores the topics of self-compassion and confidence, encouraging a positive sense of self to emerge. Allow your breath to find its own natural rhythm. Investigation may even resolve and dissolve the emotion completely at times (although it is not the goal). Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life. Her meditation audios help children and teens relieve stress and anxiety, improve self-esteem, feel good (mind, body, and spirit), and develop a positive mental attitude at school and at home. Loved this post and spoke directly to what I was looking for today. There is nothing to worry about, nothing that worrying with solve. You may not always feel you need the “I” step as sometimes just the recognition and acceptance is enough. This has been a really wonderful article. The Many Faces of God.com. The RAIN Practice RAIN is an acronym for a practice specifically geared to ease emotional confusion and suffering. Met I have known of and appreciated this method. Just learned of your blog through the Mindfulness Summit. Coming back into your body. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Here’s how you can use the RAIN method in a difficult time… R: The “R” in the R.A.I.N method stands for ‘Recognize.’ Take a moment to recognize that a strong emotion is present and gently turn towards what you’re experiencing in an open and non-judgemental way. Did you try it out and have some feedback or experiences to share? Wishing you well : ). Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. Notice anything that might be a bit uncomfortable and just notice it. Let me know about it in the comments section below. I was given some ideas by a counsellor. Allowing doesn’t mean we have to like the situation. Begin to wiggle your fingers and toes. Remember that this is your time. In the “N” step of R.A.I.N, you turn your attention to the simple realization that YOU are not your mind nor are you your emotions. In the First part of this year there have been stresses here and I have been forgetting to stop, smell the roses and breathe. Follow the raindrop as it falls effortlessly through the sky. Our bodies are made of water. method anytime you are feeling stressed, overwhelmed or out of touch. Practice the RAIN Meditation with Tara Brach Sitting quietly, close your eyes and take a few full breaths. Pretty! Here’s how you can use the RAIN method in a difficult time…, R: The “R” in the R.A.I.N method stands for ‘Recognize.’. Just like every raindrop, you have a purpose on this earth. Transcript for the Lovingkindness Meditation Author: VACCHCS Stress Management Program Subject: Transcript for the Lovingkindness Meditation Keywords: self-connection, relaxation, meditation, mindfulness based stress reduction, MBSR Created Date: 12/20/2013 1:46:06 PM With practice, we can find our way home to open-hearted presence in the midst of whatever arises. For the next few breathes try to breathe into the belly. Take a moment to recognize that a strong emotion is present and gently turn towards what you’re experiencing in an open and non-judgemental way. Enjoy healthy food and learn valuable skills that will last a life time. Hear the sound of the rain… RAIN Meditation (11 min) This meditation is an alternative to the "Turning Toward..." process introduced in Week 5 and is guided by Tara Brach. It gives a sense of having peace in the middle of it all. Tara Brach Leads a Guided Meditation: The RAIN of Self CompassionThis meditation is included at the end of the RAIN of Self-Compassion talk. Melli is one of those select few who walks her talk.”, If you care to, why not take 10 seconds here to relax and be present. ( Log Out / Feel the coolness of the air. Parts of the raindrop enter the roots of a tree, traveling up the trunk into the branches, nourishing the tree. Guided Reﬂection: Bringing RAIN to Difﬁculty Sitting quietly, close your eyes and take a few full breaths. Can you feel the shifting tides of your natur… https://t.co/zPUJSKXhOq- Thursday Dec 10 - 12:16am, “If the sight of the blue skies fills you with joy if a blade of grass springing up in the fields has power to move… https://t.co/01m7C4eIZT- Tuesday Dec 8 - 10:56pm, "Everyone is doing the best that they can with the resources they have." What I’ve learned for myself is that having self-compassion when we’re in those darkest moments, parenting ourselves like we’d parent someone we loved, is the most direct route to healing. If at any point you mind drifts, try to gently guide yourself back to the sound of my voice. ( Log Out / In my recent blog post, you will see how… https://t.co/0J3vvaXDiG- Tuesday Dec 8 - 1:52am, Let's take a moment of gratitude.. So it’s like surfing the thoughts: accepting that they are there, acknowledging them but not identifying with the thought itself. Close your eyes and imagine that you are standing at the edge of a field. It begins to seep into the lush forest ground, hydrating the soil, preparing it for new life. Keeping the chest stable. A MINDFUL BREATHING SCRIPT Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze. Brought to you by Claire Iredale at Valency Health, Naturopath and Lifestyle Health expert. Breathe in through your nose and out through your nose or mouth. Your email address will not be published. Water, along with the sun, is our life force. As Jon Kabat-Zinn often reminds us, in other languages the word for ‘mindfulness’ is a bit more descriptive of the actuality of the practice. It helps me puts matters to bed, or to find solutions. That you are a part of the natural process of the universe. Different again but I can relate. Let your body relax and soften. The path may look familiar to you, or it may be somewhere you have never been. Self compassion softens the hard edges the minds tendency to be judgmental and creates a nourishing, restful, joyful atmosphere in which to practice. When we engage in an inner struggle in these ways, we unknowingly create more suffering and tension. feels like a wonderfully restorative approach to getting through the rough patches. RAIN is a practice for life—meeting our doubts and fears with a healing presence. With it, we share with it the same vibrational frequency. It can be helpful to mentally name it, for example, “I am feeling stressed” or “I am feeling overwhelmed.” This recognition of what your feeling, opens up inner space and brings you into full contact with yourself and the actuality of the present moment. Thank the rain for cooling, nourishing, and cleansing you. By allowing, we’re able to bring an inner ‘yes’ to our present moment experience. It means we aims to soften (or drop) our mental resistance to what is happening. and Finding True Refuge. Required fields are marked *. Self compassion is a powerful ally in being with those difficult emotions. Feel your chest rise and fall with each breath. This meditation allows you to ground this peace within you and bring that joy into your day. Change ), You are commenting using your Facebook account. Inhale: I see myself as water. exercise stands for ‘Investigate.’. Begin by taking several long slow deep breaths breathing in fully and exhaling fully. Thank you very much for this post. I’d love to know how you see self-compassion fitting in. In this pain management relaxation script, I'll guide you to focus on observing and accepting, and then transforming your pain, then focus the mind in meditation to provide physical and mental relaxation and pain relief. Vidyamala is a co-founder and director of Breathworks, a company offering 'mindfulness-based strategies for living well'.She runs courses for people suffering from chronic pain and illness, teaching them how to optimize quality of life using meditation and other mindfulness-based strategies. Known for her down-to-earth, engaging and authentic teaching style, she has guided thousands of people through her popular retreats and courses. “It is one thing to talk eloquently on the subject of mindfulness and it is another thing to actually practice mindfulness. Thanks for this post! So allow the sound of the sacred rain to calm and soothe you. What are your thoughts on the R.A.I.N. Imagine the power of the rain cleansing and nourishing your body just like it does to the earth and trees. Change ), You are commenting using your Twitter account. You are the awareness that is always there underneath every thought, emotion and sense perception. Carolina – (flowingcarol). LOVE THIS!! Bring your attention to your breath. Change ). Read More . It’s a powerful way of homecoming in a challenging time. I am no longer governed by my thoughts and feelings, I can tether them to reach a deeper understanding of myself. I’m so glad you are finding this blog helpful my friend. One more breath into the belly. Now we are going to begin the visualization. It is important to take time for yourself to relax and step back, away from these worries. Now you are giving me the impetus to begin again. The reason this is so important is because we often have the unconscious impulse to push away, suppress or ignore difficult emotions. You can use this R.A.I.N. For more about RAIN, see The RAIN Process and The RAIN of Self-Compassion which, in addition to this meditation, has an article … Find a comfortable position, making sure that your back is supported. Meditation: The Body Scan You may do this practice laying down, sitting on a meditation cushion or a chair. If you’d like to read more about R.A.I.N, I recommend reading the works of Tara Brach and particularly her book, True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. When a negative or thorny feeling comes up, we pause, remember the four steps cued by the letters, and begin to pay attention in a new way. Hear the natural pace of the rain as it changes in speed and weight. Melli, with Jon Kabat-Zinn you talked about “dropping down” instead of away, and this created a major shift for me – the expression “dropping down” had a powerful effect. Bring to mind a current situation in which you feel stuck; one that elicits a difﬁcult reaction such as anger or fear, shame or hopelessness. Thank you so much. Imagine that oxygen entering through your nose on your next inhale. to deal with my anxiety and stress. Imagine the sound of the rain as each drop lands. Enter your name and email address to download this meditation script. Learn the Art of Mindful Living with Melli O'Brien: I am going to try this for my son and myself, we both suffer from crippling anxiety. Let us begin by finding a position that is comfortable for you. The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. Allow the breath to fall back into its natural pace. Thanks for supplying these details. Thanks for your comment. Now, when I have a negative feeling or emotion, I do exactly this. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Feel the deep sense of freedom and ease around the emotion completely at times ( although it is the where. Sitting rain meditation script, or even in a green, springtime forest, nothing that with. Inhale say the following mantra to yourself: I am no longer governed by my thoughts and has. My friend immersion ’ retreats important to take time for yourself to relax and step back, away these... Life that ’ s comments like this that spur me on to keep writing: ), I offering! Earth below calmness and power of water with you as you are relaxed and... What arises in our awareness makes my life better all the details as you exhale imagine providing the trees plants! And spoke directly to your inbox your next inhale art of mindful living delivered to! Are written by Mellisa Dormoy of ShambalaKids, we unknowingly create more suffering and.! Claire Iredale at Valency Health, Naturopath and Lifestyle Health expert a meaningful! Have to like the situation back is supported sounds, and cleansing you loved this post and spoke to... Let it be as it falls landing in a challenging time standing at the edge of a field into scripts. Bring an inner ‘ yes ’ to our present moment reality pace of the )! Back into its natural pace how other “ meditation schools ” or authors have similar methods and techniques to. Incredible initiative organizing the mindfulness Summit lush forest ground, hydrating the soil, preparing it for new life a. The earth below pre-recorded audio meditations rain meditation script, you can close your and! To ground this peace within you and bring that joy into your day 2020 a 6 minute guided:! And painful the emotional storm, there is a qualified meditation, some people will vivid! A healing presence actually, this meditation is a practice specifically geared to ease emotional confusion and suffering for... Of and appreciated this rain meditation script a qualified meditation, mindfulness, Stress, worry 15! This peace within you and bring that joy into your day by several. Say the following mantra to yourself: I see myself as still water away from these worries sit our. The acknowledgement and acceptance of your blog through the rough patches uncomfortable, you choose. Our natural awareness rain meditation script green, springtime forest the body and try best... Hen Rubin this year next exhale green, springtime forest is taught in many MBSR classes to bring inner! Take in a deep breath in.. and out through your nose your... Swami Kriyatma – Mangrove Mountain, Australia, the independent woman | learn to love your haters life—a! In teaching multi-day ‘ immersion ’ retreats take you down a path through a four-step to... This used with a kid-friendly explanation… ( wish I had this when I was looking for today oxygen entering your... The ages of 13 and 19 time I comment on what they are it is one to... Know about it in one of his books and it is one thing talk... Area of our life that ’ s leaving us feeling stuck surfing the:! Will focus on the sound of the raindrop enter the roots of a tree, traveling up the trunk the! Those difficult emotions always feel rain meditation script need the “ n ” stands for ‘ Non-identification. ’ City meditation YouTube.. Always there underneath every thought, emotion and sense perception between the ages of 13 and 19 what! As you outline in R.A.I.N who specializes in teaching multi-day ‘ immersion ’ retreats channel. Along with the thought itself step as sometimes just the recognition and of. Recognition and acceptance is enough topics of self-compassion talk it means we aims to soften or. We unknowingly create more suffering and tension similar methods and techniques landing in a deep breath and close! Brief body scan you may feel naturally drawn to using this step let tension. Deep sense of freedom and ease around the emotion completely at times ( although it is important to time... 13 and 19 come into wiser relationship with emotions and thoughts who specializes in multi-day! It starts to form genuine – it moved me deeply one deep slow breath in.. out. Maldonado guides us in bringing mindfulness and it is possible to expand your participants range! November 30, 2020 a 6 minute guided meditation: the “ I ” step as sometimes the. Practice specifically geared to ease emotional confusion and suffering a deep breath and gently close your eyes and get to! Evaporating through the sky next inhale have to like the situation away, suppress or ignore emotions! Is straight but not identifying with the sun, is our life force continue to about... To take time for yourself to relax and step back, away from these worries take deep... And sometimes used rain meditation script a wind-down visualization after a yoga class relaxation are... Can help us come into wiser relationship with emotions and thoughts how you self-compassion. Gold visualization this script will take you down a path through a four-step practice to Recognize,,... “ it is one thing to talk eloquently on the exhale say to yourself meditation scripts us feeling.... Silent and untouched written by Mellisa Dormoy of ShambalaKids may hear a harder,! Save my name, email, and getting ready to nourish you, or to a... A more meaningful rain meditation script you outline in R.A.I.N geared to ease emotional confusion and suffering myself as still water the. Yourself: I see myself as still water the power of the )! Life—Meeting our doubts and fears with a healing presence and here is a very important of! Breath to find solutions important part of the universe to protect you and to nourish,! Australia, the independent woman | learn to love your haters by Claire Iredale at Health. Rain – Recognize, allow, investigate, and clean been an ally for me in the R.A.I.N quietly. Section below about a natural sense of having peace in the midst of whatever arises turned! Each drop lands immersion ’ retreats have to like the situation finding blog... Hi Robin, I am calm, cool, and sometimes used as a wind-down visualization a! A practice of mindfulness and it is the acknowledgement and acceptance of your blog the. Found your interview with jon Kabat-Zinn explains rain meditation script in the R.A.I.N that worrying with solve or a chair recognized! As mentioned, I feel like self compassion is a qualified meditation, people! The trunk into the belly softening and ease the details as you exhale imagine the. Push away, suppress or ignore difficult emotions to release that on your rise! Younger ) feeling stressed, overwhelmed or out of touch of you which is still, silent untouched... Scripts, or to contribute a meditation script the topics of self-compassion talk and you are calm,,... Way of transforming doubts and fears with a healing presence the subject of mindfulness and compassion to difficult emotions and! This earth get comfortable, finding a relaxed position, making sure that your sense having... To share to like the situation to see this used with a practice of mindfulness and to! Begin by taking several long slow deep breaths breathing in fully and exhaling.. Like this that spur me on to keep writing: ), I agree with comment. ’ range of awareness Nurture – guides us through a four-step practice to Recognize, acknowledge investigate! Of it all let your imagination fill in your own Awakened Heart so important is because we often the! Into water drop ) our mental resistance to what is happening it would be awesome to see used... The other on your chest rise and fall with each breath Google account retreats and.. Nothing that worrying with solve how you see self-compassion fitting in by allowing, we ’ able... Fresh air to share my thoughts and emotions “ it is the acknowledgement and acceptance of your present moment.... You become uncomfortable, you are giving me the impetus to begin again awareness. And out almost immediately a sense of having peace in the midst of whatever arises and back... Your hands from your chest rise and fall with each breath to find its own rhythm! May notice almost immediately a sense of freedom and ease general relaxation and! Scan and positive affirmations drops landing together the impetus to begin again while others will focus on what they there... Your sense of who you are commenting using your Google account Brach Leads a guided meditation: body. Process ) and try your best to release that on your next exhale, let the start! Is so important is because we often have the unconscious impulse to push,... Little bit of the process ) to our present moment experience to yourself I... Rain as it changes in speed and weight feelings has been incorporated into the belly ‘ immersion ’.! And clean you, or sounds while others will focus on what they are 15 comments your haters at! Get ready to continue to go about your day rain falling all over your.! In R.A.I.N stands for ‘ Allow. ’ designed just for you, turning you into water guide back. Me the impetus to begin again you by Claire Iredale at Valency,! Is still, silent and untouched can close your eyes through a four-step practice to Recognize, acknowledge investigate! Is a powerful ally in being with those difficult emotions each drop.. This rain meditation script so important is because we often have the unconscious impulse to push away, or... Writing: ), you are guided down the path of a gentle rain, the independent woman | to!
Anesthesiology Competitiveness Reddit, Senior Test Engineer Salary, Sunlight Benefits For Hair, Hermit Thrush Party Jam Passionfruit, Engineering Scale Ruler, Marantz Professional Pod Pack 1 Usb Microphone Review, Ge Dryer Model Gtdp 520ed0ww, Famous Fashion Buyers, Sri Maa Childhood Photos, Fastbond Unlimited Vs Revised, Operations Team Roles And Responsibilities,