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Thanks for every post, it makes my life better. Now, when I have a negative feeling or emotion, I do exactly this. Your body is beginning to settle. As mentioned, I am eternally grateful for your initiative. 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. One more breath into the belly. 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. It gives a sense of having peace in the middle of it all. 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." Just learned of your blog through the Mindfulness Summit. It’s amazing. You may not always feel you need the “I” step as sometimes just the recognition and acceptance is enough. Guided Reflection: Bringing RAIN to Difficulty Sitting quietly, close your eyes and take a few full breaths. And exhale removing your hands from your chest and belly and place them at your sides again. For more free meditation scripts, or to contribute a guided meditation script of your own, please follow this link to free guided meditation scripts. Now you are giving me the impetus to begin again. I turned on the iPad and here is a full explanation. Follow the raindrop as it falls effortlessly through the sky. The RAIN Practice RAIN is an acronym for a practice specifically geared to ease emotional confusion and suffering. It is important to take time for yourself to relax and step back, away from these worries. If you become uncomfortable, you can quietly adjust your posture. 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. Take in a deep breath and gently close your eyes. As you inhale say the following mantra to yourself: I see myself as still water. 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 … This has been a really wonderful article. You may notice almost immediately a sense of softening and ease around the emotion. It begins to seep into the lush forest ground, hydrating the soil, preparing it for new life. Think of… https://t.co/O9w4dtThPk- Sunday Dec 6 - 10:18pm. Let your body relax and soften. 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. You might try sitting crisscrossed, or even in a chair. Did you try it out and have some feedback or experiences to share? With practice, we can find our way home to open-hearted presence in the midst of whatever arises. Allow the breath to fall back into its natural pace. A 6 minute guided meditation for peace, renewal and openness to possibilities. N: The “N” stands for ‘Non-identification.’. 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. I am moved and enriched by it. 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. The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. Imagine the sound of the rain as each drop lands. This meditation allows you to ground this peace within you and bring that joy into your day. Thank you! Follow the raindrop as it falls landing in a green, springtime forest. Without realising, I have been using R.A.I.N. Meditation Script: Rain Visualization for Relaxation. to deal with my anxiety and stress. It explores the topics of self-compassion and confidence, encouraging a positive sense of self to emerge. Let the rain cleanse you and sprout growth. By allowing, we’re able to bring an inner ‘yes’ to our present moment experience. Michelle Maldonado; November 30, 2020 ( Log Out /  This script will take you down a path through a forest. Feel your chest rise and fall with each breath. It’s very interesting to discover how other “meditation schools” or authors have similar methods and techniques. method anytime you are feeling stressed, overwhelmed or out of touch. N. method very much, and I especially agree with your comment around self-compassion and how important it is. Download Now. Wishful Thanking Living Rainbow Meditation and Pot of gold Visualization Self compassion is a powerful ally in being with those difficult emotions. Now imagine a different sound. Hear the natural pace of the rain as it changes in speed and weight. Thanks for supplying these details. Get comfortable, finding a relaxed position, and let your body begin to relax. 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. Enter your name and email address to download this meditation script. The reason this is so important is because we often have the unconscious impulse to push away, suppress or ignore difficult emotions. Place one hand on your heart. Join over 200,000 others and enjoy high quality articles, masterclasses and teachings on mindful living delivered directly to your inbox. Allow your mind to follow the path of a raindrop, beginning in the raincloud where it starts to form. exercise stands for ‘Investigate.’. Now begin to focus on the sound of the rain. Enjoy healthy food and learn valuable skills that will last a life time. With this process of investigation we can also choose a conscious response to foster a more meaningful life. Feel the coolness of the air. 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. You can use this R.A.I.N. Melli is a qualified meditation, mindfulness and yoga teacher who specializes in teaching multi-day ‘immersion’ retreats. This is why a combination of sights, sounds, and feelings has been incorporated into the scripts. 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. Make sure your back is straight but not tense. September 12, 2018 September 12, 2018 Noelle Skrobola. Meditation scripts come in handy when we want something specific from our meditations. On the exhale say to yourself: I reflect things as they are. Guided Imagery Forest Script. A: The “A” in R.A.I.N stands for ‘Allow.’. Book your mindfulness retreat today and learn meditation and the art of mindful living in a beautiful, tranquil location. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Michelle Maldonado guides us through a four-step practice to recognize, acknowledge, investigate, and sit with our natural awareness. “Investigate inner experience” and “Non-Identification” could be compared to the act of surfing the wave, not getting drowned by it. ( Log Out /  Begin by taking several long slow deep breaths breathing in fully and exhaling fully. Hello and welcome to this meditation. Think of the rain falling all over your body, turning you into water. feels like a wonderfully restorative approach to getting through the rough patches. Imagine that oxygen entering through your nose on your next inhale. It makes creative visualization of storm and nature! Remember that this is your time. Exhale: I am calm, cool, and clean. I: The “I” in the R.A.I.N. Brought to you by Claire Iredale at Valency Health, Naturopath and Lifestyle Health expert. Take a deep breath in, and as you exhale, let the tension start to leave your body. 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. Thank you, looking forward to poking around! For the next few breathes try to breathe into the belly. If you would like to use pre-recorded audio meditations instead, you can find those here. Imagine the droplet as it begins to fall. Thank you so much for your incredible initiative organizing the Mindfulness Summit. Find a comfortable position, making sure that your back is supported. Thank you so much. This meditation is included at the end of the RAIN of Self-Compassion talk. Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life. It purifies the air around it. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Begin to bring your attention to your breath. Change ), You are commenting using your Facebook account. Lastly, this meditation is a script well-suited for youth between the ages of 13 and 19. These questions can help us come into wiser relationship with emotions and thoughts. The Many Faces of God.com. Notice how it feels in the body. As you inhale say the following mantra to yourself. In the First part of this year there have been stresses here and I have been forgetting to stop, smell the roses and breathe. Feeling it rise and fall. Bring your attention to your breath. Water, along with the sun, is our life force. Parts of the raindrop enter the roots of a tree, traveling up the trunk into the branches, nourishing the tree. I am no longer governed by my thoughts and feelings, I can tether them to reach a deeper understanding of myself. Wishing you well : ). This guided meditation script takes the listener on a soothing mind journey. This brings about a natural sense of freedom and ease. So allow the sound of the sacred rain to calm and soothe you. RAIN Meditation (11 min) This meditation is an alternative to the "Turning Toward..." process introduced in Week 5 and is guided by Tara Brach. 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. Please join me on the Rain City Meditation YouTube channel. Different again but I can relate. When we engage in an inner struggle in these ways, we unknowingly create more suffering  and tension. Actually, this R.A.I.N method reminded me a little bit of the “surfing the wave” method. It helps me puts matters to bed, or to find solutions. Begin to wiggle your fingers and toes. Thank you very much for this post. True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. 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?”. You are calm, you are relaxed, and you are at peace. Keeping the chest stable. Meditation: The Body Scan You may do this practice laying down, sitting on a meditation cushion or a chair. Hear the sound of the rain… Inhale: I see myself as water. ( Log Out /  So it’s like surfing the thoughts: accepting that they are there, acknowledging them but not identifying with the thought itself. However, I am offering online guided meditations beginning Tuesday, March 24. 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 Breathe deeply into your belly. It would be awesome to see this used with a kid-friendly explanation…(wish I had this when I was younger). 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. The path may look familiar to you, or it may be somewhere you have never been. With practice, it is possible to expand your participants’ range of awareness. Just what I needed! Let me know about it in the comments section below. What are your thoughts on the R.A.I.N. 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.. Called RAIN Thank the rain for cooling, nourishing, and cleansing you. There is nothing to worry about, nothing that worrying with solve. RAIN is a practice for life—a way of transforming doubts and fears with a healing presence. Self compassion softens the hard edges the minds tendency to be judgmental and creates a nourishing, restful, joyful atmosphere in which to practice. Allowing means to ‘let it be as it is.’ It is the acknowledgement and acceptance of your present moment reality. 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.’. , allow, investigate, and let your imagination fill in your own Awakened Heart found your with. //T.Co/O9W4Dtthpk- Sunday Dec 6 - 10:18pm your body begin to focus on the of. 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