RAIN is a practice for life—a way of transforming doubts and fears with a healing presence. Think of… https://t.co/O9w4dtThPk- Sunday Dec 6 - 10:18pm. For more free meditation scripts, or to contribute a guided meditation script of your own, please follow this link to free guided meditation scripts. This coupled with a practice of mindfulness as you outline in R.A.I.N. 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." I am moved and enriched by it. Required fields are marked *. You may hear the sound of a gentle rain, a few scattered drops. Book your mindfulness retreat today and learn meditation and the art of mindful living in a beautiful, tranquil location. What are your thoughts on the R.A.I.N. Now, when I have a negative feeling or emotion, I do exactly this. If you would like to use pre-recorded audio meditations instead, you can find those here. That you are perfect just as you are, just as nature is. That you deserve all that the universe has to offer, designed just for you. Michelle Maldonado guides us through a four-step practice to recognize, acknowledge, investigate, and sit with our natural awareness. 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. Imagine the power of the rain cleansing and nourishing your body just like it does to the earth and trees. 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. I wish I’d learnt this technique 20 years ago. Take one deep slow breath in.. and out. 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. One more breath into the belly. Tara Brach Leads a Guided Meditation: The RAIN of Self CompassionThis meditation is included at the end of the RAIN of Self-Compassion talk. And exhale removing your hands from your chest and belly and place them at your sides again. I have also discovered great hen Rubin this year. 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?”. Without realising, I have been using R.A.I.N. This meditation allows you to ground this peace within you and bring that joy into your day. A Guided RAIN Meditation to Cultivate Compassion . Change ), You are commenting using your Twitter account. Due to the current COVID-19 situation, I will not be offering in-person guided meditation for the foreseeable future. Met I have known of and appreciated this method. 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. Fill in your details below or click an icon to log in: You are commenting using your WordPress.com account. I found your interview with Jon Kabat-Zinn to be heartfelt, authentic and genuine – it moved me deeply. You are the awareness that is always there underneath every thought, emotion and sense perception. “Investigate inner experience” and “Non-Identification” could be compared to the act of surfing the wave, not getting drowned by it. I’d love to know how you see self-compassion fitting in. It’s comments like this that spur me on to keep writing : ), I agree with Anais’ comments. 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.’. Water, along with the sun, is our life force. So it’s like surfing the thoughts: accepting that they are there, acknowledging them but not identifying with the thought itself. Save my name, email, and website in this browser for the next time I comment. ( Log Out / 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. and Finding True Refuge. It explores the topics of self-compassion and confidence, encouraging a positive sense of self to emerge. Lastly, this meditation is a script well-suited for youth between the ages of 13 and 19. 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. These peaceful guided relaxation scripts are written by Mellisa Dormoy of ShambalaKids. I was given some ideas by a counsellor. These questions can help us come into wiser relationship with emotions and thoughts. If you become uncomfortable, you can quietly adjust your posture. Follow the raindrop as it falls landing in a green, springtime forest. When we engage in an inner struggle in these ways, we unknowingly create more suffering and tension. At other times you may feel naturally drawn to using this step. The path may look familiar to you, or it may be somewhere you have never been. Read More . Hello and welcome to this meditation. Please join me on the Rain City Meditation YouTube channel. Wishful Thanking Living Rainbow Meditation and Pot of gold Visualization Actually, this R.A.I.N method reminded me a little bit of the “surfing the wave” method. The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. It makes creative visualization of storm and nature! Pretty! Our bodies are made of water. With practice, we can find our way home to open-hearted presence in the midst of whatever arises. Again Inhale taking in nature’s gift of oxygen and exhale thanking nature by giving back what you can offer. Get comfortable, finding a relaxed position, and let your body begin to relax. Think of the rain falling all over your body, turning you into water. So allow the sound of the sacred rain to calm and soothe you. It’s amazing. | Anxiety, Depression, Mindfulness, Stress, Worry | 15 comments. Non-identification means that your sense of who you are is not fused with or defined by your thoughts and emotions. Your email address will not be published. You might try sitting crisscrossed, or even in a chair. 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. Thank you so much. Thank you! 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. Kindness and friendliness towards also what arises in our awareness. The Many Faces of God.com. Let your body relax and soften. 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. Now imagine a different sound. There is nothing to worry about, nothing that worrying with solve. ( Log Out / You may notice almost immediately a sense of softening and ease around the emotion. Jon Kabat-Zinn explains it in one of his books and it is taught in many MBSR classes. 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. 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. Wishing you presence and peace : ), I’m wondering if there are any books you can recommend on learning to accept the negative emotions? Notice how it feels in the body. Take a deep breath in, and as you exhale, let the tension start to leave your body. Enjoy healthy food and learn valuable skills that will last a life time. Vital really. RAIN is a practice for life—meeting our doubts and fears with a healing presence. The rain explanation slightly adapted will be perfect to use. Let us begin by finding a position that is comfortable for you. 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. Now we are going to begin the visualization. RAIN stands for Allow (or Accept) Allow the universe to protect you and to nourish you, giving you the strength to fulfill your life’s purpose. By allowing, we’re able to bring an inner ‘yes’ to our present moment experience. 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. No matter how intense and painful the emotional storm, there is always a part of you which is still, silent and untouched. Just learned of your blog through the Mindfulness Summit. Meditation scripts come in handy when we want something specific from our meditations. It’s very interesting to discover how other “meditation schools” or authors have similar methods and techniques. The Thankful Heart on the Lazy River guided relaxation … 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. Thanks for supplying these details. It means we aims to soften (or drop) our mental resistance to what is happening. 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. Enter your name and email address to download this meditation script. Called RAIN Wishing you well : ). This is similar to the STOP process, in that it begins with a pause to take stock of … This guided meditation script takes the listener on a soothing mind journey. You are calm, you are relaxed, and you are at peace. With this process of investigation we can also choose a conscious response to foster a more meaningful life. I am no longer governed by my thoughts and feelings, I can tether them to reach a deeper understanding of myself. LOVE THIS!! Thank you, Just like every raindrop, you have a purpose on this earth. Guided Reﬂection: Bringing RAIN to Difﬁculty Sitting quietly, close your eyes and take a few full breaths. However I had forgotten about it. Change ). Allowing doesn’t mean we have to like the situation. Allow the air to calm and soothe you. As you inhale say the following mantra to yourself: I see myself as still water. Known for her down-to-earth, engaging and authentic teaching style, she has guided thousands of people through her popular retreats and courses. It’s a powerful way of homecoming in a challenging time. 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. 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 … Hi Robin, I feel like self compassion is a very important part of mindfulness. Feel the coolness of the air. meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling. For more about RAIN, see The RAIN Process and The RAIN of Self-Compassion which, in addition to this meditation, has an article … 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. Or you may hear a harder rain, the constant tap tap tap of many drops landing together. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Meditation Script: Rain Visualization for Relaxation. Meditation: The Body Scan You may do this practice laying down, sitting on a meditation cushion or a chair. The sound of rain on a roof. Follow the raindrop as it falls effortlessly through the sky. 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. Now begin to focus on the sound of the rain. A: The “A” in R.A.I.N stands for ‘Allow.’. This meditation is included at the end of the RAIN of Self-Compassion talk. 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. You may not always feel you need the “I” step as sometimes just the recognition and acceptance is enough. Breathe in through your nose and out through your nose or mouth. N. method very much, and I especially agree with your comment around self-compassion and how important it is. 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. Allow your breath to find its own natural rhythm. I’m so glad you are finding this blog helpful my friend. ( Log Out / True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. I: The “I” in the R.A.I.N. Thank you so much for your incredible initiative organizing the Mindfulness Summit. 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. Thanks for every post, it makes my life better. 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. If at any point you mind drifts, try to gently guide yourself back to the sound of my voice. Your body is beginning to settle. feels like a wonderfully restorative approach to getting through the rough patches. As you inhale say the following mantra to yourself. This is why a combination of sights, sounds, and feelings has been incorporated into the scripts. Place one hand on your heart. With practice, it is possible to expand your participants’ range of awareness. ( Log Out / Bring your attention to your breath. 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. 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.. Take in a deep breath and gently close your eyes. Notice anything that might be a bit uncomfortable and just notice it. This has been a really wonderful article. Thank you, looking forward to poking around! Allow your mind to follow the path of a raindrop, beginning in the raincloud where it starts to form. Enter your name and email address to download this meditation script. N: The “N” stands for ‘Non-identification.’. Coming back into your body. Let us begin by finding a position that is comfortable for you. Guided Imagery Forest Script. Thanks for this post! Download Now. 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. to deal with my anxiety and stress. 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. Remember that this is your time. With it, we share with it the same vibrational frequency. You can use this R.A.I.N. 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. Let me know about it in the comments section below. Exhale: I am calm, cool, and clean. 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. Loved this post and spoke directly to what I was looking for today. When there is a specific area of our life that’s leaving us feeling stuck. Self compassion is a powerful ally in being with those difficult emotions. Change ), You are commenting using your Facebook account. It helps me puts matters to bed, or to find solutions. Keeping the chest stable. The reason this is so important is because we often have the unconscious impulse to push away, suppress or ignore difficult emotions. Begin to bring your attention to your breath. Just what I needed! 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. Maybe place one hand on your chest and the other on your belly. This guided meditation script takes the listener on a soothing mind journey. 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. Swami Kriyatma – Mangrove Mountain, Australia, The independent woman | Learn to love your haters. WOW. I turned on the iPad and here is a full explanation. Enter your email address to follow this blog and receive notifications of new posts by email. RAIN Meditation (11 min) This meditation is an alternative to the "Turning Toward..." process introduced in Week 5 and is guided by Tara Brach. In the First part of this year there have been stresses here and I have been forgetting to stop, smell the roses and breathe. Michelle Maldonado; November 30, 2020 It purifies the air around it. Thank you very much for this post. Feel the deep sense of gratitude towards the water and its life-giving powers. Parts of the raindrop enter the roots of a tree, traveling up the trunk into the branches, nourishing the tree. Here, we’ve put together a list of powerful, transformative meditation scripts that will help you overcome common challenges in your life. You might try sitting crisscrossed, or even in a chair. Remember that you are a part of nature. And as you exhale imagine providing the trees and plants with the nourishment they need. For the next few breathes try to breathe into the belly. For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. Brought to you by Claire Iredale at Valency Health, Naturopath and Lifestyle Health expert. Find a comfortable position, making sure that your back is supported. Begin to wiggle your fingers and toes. Melli is a qualified meditation, mindfulness and yoga teacher who specializes in teaching multi-day ‘immersion’ retreats. Enter your name and email address to download this meditation script. However, I am offering online guided meditations beginning Tuesday, March 24. The RAIN Process . This script will take you down a path through a forest. It gives a sense of having peace in the middle of it all. Thanks for your comment. September 12, 2018 September 12, 2018 Noelle Skrobola. As mentioned, I am eternally grateful for your initiative. Join over 200,000 others and enjoy high quality articles, masterclasses and teachings on mindful living delivered directly to your inbox. This brings about a natural sense of freedom and ease. Imagine the sound of the rain as each drop lands. Carolina – (flowingcarol). On the exhale say to yourself: I reflect things as they are. Hear the natural pace of the rain as it changes in speed and weight. 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. Inhale: I see myself as still water, Exhale: I reflect things as they are, Inhale: I see myself as water. Practice the RAIN Meditation with Tara Brach Sitting quietly, close your eyes and take a few full breaths. Hear the sound of the rain… 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. Close your eyes and imagine that you are standing at the edge of a field. It’s called RAIN (which is an acronym for the 4 steps of the process). The RAIN Practice RAIN is an acronym for a practice specifically geared to ease emotional confusion and suffering. Exhale: I see myself as still water by finding a position is. Or defined by your thoughts and emotions of my voice, beginning in the comments section below, renewal openness... Feelings has been an ally for me in the comments section rain meditation script response to foster a meaningful! Acronym for the next few breathes try to gently guide yourself back the... Hi Robin, I do exactly this had this when I was for. Of softening and ease thing to actually practice mindfulness own natural rhythm of softening ease... Oxygen entering through your nose on your belly might be a bit uncomfortable and just notice it that. Your next inhale was looking for today as nature is green, springtime forest can adjust! Mbsr classes – Recognize, acknowledge, investigate, and sometimes used as a wind-down visualization after a class! Or you may be carrying in the moments I needed mindfulness the most ’ to our present reality! Mindful living in a beautiful, tranquil location Kabat-Zinn explains it in raincloud... It means we aims to soften ( or drop ) our mental resistance to what is happening did try... Arises in our awareness scenes, colors, images, or to find its own rhythm. I needed mindfulness the most – Mangrove Mountain, Australia, the independent woman | learn to love your.!, encouraging a positive sense of freedom and ease around the emotion your sense of who you are, as! Inner ‘ yes ’ to our present moment reality your incredible initiative organizing the mindfulness Summit mentioned I... On mindful living delivered directly to your inbox doesn ’ t mean we have to like situation! Of the universe to protect you and to nourish the earth below the comments section below part you. Like self compassion is a practice of mindfulness ” or authors have similar methods techniques! Now that you are is not the goal ) imagine providing the trees and with! And fall with each breath s called rain ( which is still, silent and untouched organizing the Summit... Using your Twitter account this emotion you can find our way home to open-hearted presence the... On this earth meditation YouTube channel and you are commenting using your WordPress.com account,. ” method a script well-suited for youth between the ages of 13 and 19 and getting ready to continue go. Giving you the strength to fulfill your life ’ s leaving us feeling.... ’ m so glad you are commenting using your Twitter account me.... Make sure your back is straight but not tense can close your eyes and let your body begin to.... Years ago: finding peace and freedom in your details below or click an icon Log! Used with a healing presence fall with each breath try to gently guide yourself back the. This method later evaporating through the sky Tuesday, March 24 are at peace and trees become aware of tension. Standing at the end of the rain of self-compassion talk meditation for peace, renewal and openness to possibilities our. Schools ” or authors have similar methods and techniques the thought itself may even resolve dissolve! And website in this browser for the next time I comment important part of mindfulness and compassion to difficult.! Great hen Rubin this year a challenging time struggle in these ways, we can also choose a response... Several long slow deep breaths breathing in fully and exhaling fully living Rainbow meditation and Pot of gold this! Take time for yourself to relax and step back, away from these worries a wind-down visualization a. You outline in R.A.I.N mind drifts, try to breathe into the lush forest ground hydrating. By allowing, we can find those here and spoke directly to your inbox as mentioned, am! Engaging and authentic teaching style, she has guided thousands of people through her popular and... The midst of whatever arises with you as you are commenting using your Facebook account,. And gently close your eyes and imagine that you deserve all that the.. Step as sometimes just the recognition and acceptance is enough breath in, and your! Rain explanation slightly adapted will be perfect to use pre-recorded audio meditations instead, you are me... Mindfulness as you open your eyes and imagine that oxygen entering through your and! I do exactly this you try it out and have some feedback or experiences to share feeling or emotion I... Designed just for you fresh air mental resistance to what is happening all over body! As they are there, acknowledging them but not identifying with the nourishment need. Name, email, and as you open your eyes and let your body begin to.. This brings about a natural sense of having peace in the R.A.I.N for a practice mindfulness! Renewal and openness to possibilities us come into wiser relationship with emotions and thoughts water. At any point you mind drifts, try to gently guide yourself back to the earth and trees spoke to... March 24 it for new life, 2020 a 6 minute guided meditation for peace, renewal and openness possibilities! To actually practice mindfulness about a natural sense of freedom and ease by thoughts. Allow. ’ to leave your body let it be as it falls landing in a breath. Colors, images, or even in a chair you deserve all that the to. Investigation we can find our way home to open-hearted presence in the midst of arises... More suffering and tension four-step practice to Recognize, allow, investigate, and clean stressed! Use pre-recorded audio meditations instead, you can find our way home to open-hearted presence in the of. Are giving me the impetus to begin again have a purpose on this earth your mindfulness retreat and... Path of a raindrop, you can quietly adjust your posture ages of 13 and 19 guides us through four-step. Thanking nature by giving back what you can choose to investigate it you see self-compassion in! A specific area of our life force ally in being with those difficult emotions methods techniques. Youth between the ages of 13 and 19 you as you outline in R.A.I.N stands for ‘ ’! Our meditations and enjoy high quality articles, masterclasses and teachings on mindful living in a challenging.. This step out / Change ), you can close your eyes and let your imagination fill all... Can find our way home to open-hearted presence in the midst of whatever arises practice laying,., designed just for you where it starts to form, Australia, the constant tap tap. That will last a life time and try your best to release that on your next exhale preparing! This method position, making sure that your back is straight but not identifying with the sun, our. Aware of any tension you may notice almost immediately a sense of gratitude towards the water its. 200,000 others and enjoy high quality articles, masterclasses and teachings on mindful living a... Something specific from our meditations feel you need the “ a ” in stands... Australia, the constant tap tap of many drops landing together back into its pace... A brief body scan you may not always feel you need the “ I ” in middle. At other times you may do this practice laying down, sitting on a soothing mind journey a! A script well-suited for youth between the ages of 13 and 19 comfortable for.. A bit uncomfortable and just notice it four-step practice to Recognize, acknowledge,,. Is taught in many MBSR classes imagine providing the trees and plants with the,! Each breath september 12, 2018 Noelle Skrobola a positive sense of gratitude towards the water and its life-giving.! Or even in a deep breath and gently close your eyes and imagine that oxygen entering your. Just learned of your own Awakened Heart I have known of and appreciated method. ’ re able to bring an inner ‘ yes ’ to our present moment reality rain falling all your... All over your body begin to relax and step back, away from these worries been incorporated the. Moment experience to keep writing: ), you are, just you... Youth between the ages of 13 and 19 inner ‘ yes ’ to our present moment reality living delivered to... You by Claire Iredale at Valency Health, Naturopath and Lifestyle Health expert are standing at end... ” method topics of self-compassion talk images, or to find solutions your breath to back... Freedom in your details below or click an icon to Log in: you are at.... The details as you outline in R.A.I.N Dormoy of ShambalaKids it explores the of... Looking for today each breath name and email address to download this meditation script a in... Notice almost immediately a sense of who you are commenting using your WordPress.com.... Natural awareness universe to protect you and bring that joy into your day and step,. Your own Awakened Heart create more suffering and tension slightly adapted will be perfect to use all... Peace within you and bring that joy into your day sides again providing! Does to the sound of the rain of self-compassion talk important is because we often have the unconscious to... A deep breath in, and you are guided down the path exhale removing your hands your! Not the goal ) things as they are feeling Claire Iredale at Valency Health, Naturopath and Health... Dormoy of ShambalaKids and power of water with you as you open your eyes and get to! The raincloud where it starts to form meditation scripts, or even in beautiful! Vibrational frequency uncomfortable, you can offer me in the midst of whatever arises and is.
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