rain meditation script
Since then, Iâve done a brief version of RAIN with anxiety countless times. Explore this guided meditation to let go of stubborn thoughts and get a full night's rest. »"@v9 ½v»@Q,úA±åÄ]¯ÊJ²{¿þHλ¬QÜÃî&²Åáp8ò!9{yÝÛM³Øwß]^C³zl×ìãåM7Ýç?. I know Iâm not alone; many of us speed through the day, anxiously crossing tasks off the list. Letting Go of Yesterday: Guided Meditation. So make sure you are in a very comfortable position, in a place where you can fully enjoy your time. You can close your eyes and let your imagination fill in all the details as you are guided down the path. This gratitude practice is designed to change that. Due to the current COVID-19 situation, I will not be offering in-person guided meditation for the foreseeable future. Our time together often felt obligatory: She was lonely and I was the main person around. Meditation Script for Self-Love. Chakra meditation script What is Chakra Balancing Meditation? Meditation helps us deal with cravings as they arise much better than we might otherwise without knowing how to be self-aware and mindful of our cravings. What is happening inside me right now? © 2021 Mindful Communications & Such, PBC. She fell asleep as I was reading, and I sat there watching her resting easily. And in a deep way, we forget who we are. Practice the RAIN Meditation with Tara Brach 11:42 Sitting quietly, close your eyes and take a few full breaths. I asked the anxious part of me what it was believing, and the answer was deeply familiar: It believed I was going to fail. Change to chill is a web-based organization that helps people, including children and adolescents, to beat stress and develop emotional resilience. This often comes hand in hand with feeling beleaguered, annoyed at interruptions, and worried about whatâs around the corner. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. As I turned to watch her retreat, something in me just stopped. is an acronym originally created by Michelle McDonald, a senior mindfulness teacher, to summarize a powerful way to expand self-awareness. Read More, The more you try to force sleep, the less likely you are to achieve it. • RAIN • Tonglen • Informal Practice: RAIN On The Spot • Informal Practice: Offering Yourself Mercy RAIN Meditation •Recognize‐Acknowledge what you are feeling. As you become familiar with meditating and start to develop the skill to focus the mind, you will easily be able to use meditation techniques to make positive. See below. Let us begin by finding a position that is comfortable for you. We forget how much we long to be kind and openhearted. But seeing me glued to the computer screen (and probably frowning), she quietly placed the magazine on my desk and left. Find in yourself the willingness to pause and accept that in these moments, âwhat is…is.â You can experiment with mentally whispering words like âyes,â âI consent,â or âlet be.â. If you would like to use pre-recorded audio meditations instead, you can find those here. 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. Instead of thinking about whatâs going on, keep bringing your attention to your body, directly contacting the felt sense and senÂsations of your most vulnerable place. The RAIN of Self-Compassion is not a one-shot meditation, nor is the realization of our natural awareness necessarily full, stable, or enduring. If you follow this script you will find yourself growing in appreciation for the gifts in your life. One afternoon about three weeks before her death, I sat by her bedside reading from a book of short stories we both love. If the most vulnerable, hurting part of me could communicate, what would it express (words, feelings, images)? Often when we had dinner together, Iâd be looking for the break in the conversation when I could excuse myself and get back to work. You might imagine someone you trustâa parent or pet, a teacher or spiritual figureâholding you with love. What emotions does this bring up (fear, anger, grief)? I left my desk, went to a comfortable chair, and took a few moments to settle myself before beginning. In our final years together, I was able to pause and really be there. And then I was struck again: Here I was, ignoring my mom and mentally scurrying around to compose a talk on love!Â. Discover what best allows you to feel nurturing, what best allows the part of you that is most vulnerable to feel loved, seen, and/or safe. Imagine yourself dancing in the rain. As those drops meet your skin you allow your head to fall back, arms outstretched, sinking deeper into self-acceptance as you accept the rain. She often came by for a casual chat, and now I was struck by the reality that she wouldnât always be around for these companionable moments. meditation scripts below for an introduction to how to meditate. Insight meditation teacher Michele McDonald introduced the RAIN practice about 20 years ago, as a way to expand the common view that mindfulness is simply a synonym for paying attention. Now that I wasnât tight with anxiety, my thoughts and notes began to flow, and I remembered a story that was perfect for the talk. 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. My pause for RAIN took only a few minutes, but it made a big difference. I did have a lot to do. September 12, 2018 September 12, 2018 Noelle Skrobola. I was there for making our supersized salads, for walking our dogs by the river, for watching the news, for chatting long after weâd finished a meal. Guided Imagery Forest Script. And for the clearings that made this possible. And later that afternoon, my mom and I took a short, sweet walk in the woods, arms linked. While mental exploration may enhance our understanding, opening to our embodied experience is the gateway to healing and freedom. Four years after moving in with Jonathan and me, my mother was diagnosed with lung cancer. What is dark will be light . The anxiety doesnât take over. The RAIN Process . Twenty minutes later, my mother woke up again and whispered, âYouâre still here.â I took her hand and she soon drifted off. Read More, When things donât go according to plan, itâs easy to spot all the ways things have gone wrong. We all get lost in the dense forest of our lives, entangled in incessant worry and planning, in judgments of others, and in our busy striving to meet demands and solve problems. RAIN is a practice for life—a Instead, when I pause and then shift my attention from my story about getting things done to my actual experience in my body and heart, thereâs a spontaneous shift to increased presence and kindness. I donât get lost in the dense forest of trance. The first step was simply to Recognize (R) what was going on inside meâthe circling of anxious thoughts and guilty feelings. A final note: Many students initially see âInvestigateâ as an invitation to fire up their cognitive skillsâanalyzing the situation or themselves, identifying the many possible roots of their suffering. Take a moment to become aware of whatever is preÂdominant, or the overall emotional tone of the situation. "Be the Mountain" Guided Meditation Script Continue to breathe deeply. On the day of her death, I was filled with immense sorrow and love, but no regrets. My dense forest hums with a background mantra: Thereâs not enough time. At this point in RAIN, you are simply noticing what is true and intending not to judge, push away, or control anything you find. Sitting quietly, close your eyes and take a few full breaths. Guided meditation scripts are not the only useful resources for … For more free meditation scripts, or to contribute a guided meditation script of your own, please follow this link to free guided meditation scripts. LETTING GO. It is published in Julie’s Yoga Meditations book and is on the CD included with the book. Although this meditation is designed to be practised in bed as you wake up to help you set your intention for the day, you can practice it anytime during the day when you feel pushed, strained, or pulled in too many directions. When I returned to my desk, I was no longer caught inside the story line that something bad was around the corner. 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. Youâll be all right; weâve been through this so many times beforeâ¦trying to come through on all fronts.â I could feel a warm, comforting energy spreading through my body. Welcome to this grounding meditation. After some minutes, she woke up and mumbled, âOh, I thought youâd be gone; you have so much to do.â I leaned over, kissed her cheek, and continued to sit with her. and Finding True Refuge. She started to tell me about an article she liked from The New Yorker. Grounding Meditation Script. What is pain will be joy . ?|}j/n¶ûfØvûË_ïüê]×
muÅn¾¿e7ÎÏ.ßqÆeJöas~ÆY Get practices, tips, and special offers delivered straight to your inbox. I flashed on being too busy to pause and talk about that New Yorker article, and all those times Iâd rushed through our shared dinners, felt dutiful about spending time together and guilty when I saw her walking outside alone. However, I am offering online guided meditations beginning Tuesday, March 24. And then when Iâd slow down some, I also felt deep sadness. While she didnât guilt-trip meâshe was grateful for whatever time I offeredâI felt guilty. I was madly searching through my very disorganized electronic files, trying to find material for a talk Iâd be giving that evening on loving-kindness. You might find yourself saying yes to a huge inner âno,â to a body and mind painfully contracted in resistance. To begin, sit in a comfortable position. Where are my feelings about this strongest in my body? But that same anxiety made me unavailable to my mother, so I was also failing someone I loved dearly. Today you focus on connecting to mother earth below. Meditation Script for Cultivating Abundance Starting at the top of your head, relax your scalp completely. Meditation Script #2 for Inner Peace, Happiness, and Calm. Over the years, Tara Brach modified and popularized RAIN, shifting the âNâ step to Nurture and suggesting non-identification as a product of her revised four steps. Please join me on the Rain City Meditation YouTube channel. Tara’s version of RAIN: Recognize what is happening (roots of understanding) Allow life to be just as it is (grounds of love) Investigate with gentle attention (deepens understanding) Nurture (awakens love) After the RAIN (realizing freedom from narrow identity) CallÂing on the most wise and compassionate part of your being, you might offer yourself a loving message or send a tender embrace inward. 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. How does this part want me to be with it? You might visualize a young part of you surrounded in soft, luminous light. I began crying silently, and something in her was attuned because she squeezed my hand. Tara Brach has developed this approach further, including in her highly recommended book, Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN. When I assume the facial expression and body posture that best reflect these feelings and emotions, what do I notice? This means that you shouldn’t feel like you’re in a hurry. Guided Reflection: Bringing RAIN to Difficulty Sitting quietly, close your eyes and take a few full breaths. Sensory Relaxation Script: A Journey Through the Senses This sensory relaxation script will guide you to imagine a variety of sensations to help focus the mind and promote relaxation. As I became conscious of these pulls of guilt and fear, I continued to investigate, contacting that torn, anxious part of myself. This mindfulness meditation script will help you bring your entire energy system into a state of spiritual awareness. The rain sprouts growth . We are beings made up of light, love, and vibrational energy with … This meditation script will help with learning a language by guiding you to relax and improve your concentration. Change to chill gratitude meditation script. Bring an interested and kind attention to your experience. At one point, my 83-year-old mother, who had come to live with my husband, Jonathan, and me, popped into my office. Rather, as you practice you may experience a sense of warmth and openness, a shift in perspective. My anxiety hasnât gone away, but something fundamental has changed. I remember an afternoon some years ago when I was in last-minute mode. Yes, I want free unlimited guided meditations and newsletters, Sign-up for Free Access to Our Guided Meditations, Tara Brach on The Transformative Power of Radical Compassion, A 10-Minute Gratitude Practice to Notice, Shift, and Rewire Your Brain, A 20-Minute Meditation for Easing Into Sleep, How Mindfulness Shifts Our Perception of Time. Take some moments to enter the experienceâvisualizing the scene or situation, remembering the words spoken, sensing the most distressing moments. This is similar to the STOP process, in that it begins with a pause to take stock of … Enter your name and email address to download this meditation script. I appreciate you reading and practicing with our gratitude meditation script! You might gently place your hand on your heart. Or weâd be on errands or going to one of her doctorâs appointments, and rather than enjoying her company, Iâd be fixated on how quickly we could get everything done. It needed to trust that the teachings would flow through me, and to trust the love that flows between my mother and me. If I didnât have every teaching and story fleshed out in advance, Iâd do a bad job and let people down. You can trust this! Psychologist and longtime meditation teacher Tara Brach discusses why self-compassion is more essential for our well-being than ever. Iâd arrived at the fourth step of RAIN, Nurture (N), and I sent a gentle message inward, directly to that anxious part: âItâs okay, sweetheart. •Allowing (Acceptance) ‐Be willing to be present to your experience, no matter how unpleasant. For guided meditations and talks, visit Tara Brach's website. The most optimal way to prepare for guided mindfulness meditation is to adjust this session to the time you have available – usually 20-45 minutes. Clinical psychologist Tara Brach is the author of True Refuge: Finding Peace & Freedom in Your Own Awakened Heart. When weâre caught in that thicket, itâs easy to lose sight of what matters most. Thereâs more choice. I asked, âWhat do you most need right now?â I could immediately sense that it needed care and reassurance that I was not going to fail in any real way. But my practice of RAIN had changed something. Meditation helps with cravings by doing just that, it teaches us to be more mindful of these thoughts as … You might try sitting crisscrossed, or even in a chair. The second step was to Allow (A) what was happening by breathing and letting be. Focus on the gifts of your life and you will expand and thrive! Benefit extension: Close your eyes and imagine that you are standing at the edge of a field. Please Note: Use relaxation audio and videos wisely. Make sure your back is straight but not tense. 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. Oh, Iâd miss her terribly. As you reflect on the situation, ask yourself, âWhat is happenÂing inside me right now?â What sensations are you most aware of? Using RAIN for Difficult Emotions and Thoughts 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. You can trust this! She fell back to sleep, a slight smile on her lips. Share your email address to join our community of meditators and gain free access to Mindful guided meditations, a collection of practices from the worldâs leading mindfulness teachers. 2 Additional Mindfulness Resources. Spend as much time as you need, offering care inwardly and letting it be received. We forget how much we long to be kind and openhearted. Mindfulness teacher Michele McDonald is popularly credited for creating RAIN as a meditation, and several psychologists have since adapted … For more about RAIN, see The RAIN Process and The RAIN of Self-Compassion which, in addition to this meditation, has an article and video by Tara Brach describing the RAIN process. Tara Brach Leads a Guided Meditation: The RAIN of Self CompassionThis meditation is included at the end of the RAIN of Self-Compassion talk. This script will take you down a path through a forest. What is stuck will be flowing . Then there was a distinct shift: My heart softened a bit, my shoulders relaxed, and my mind felt more clear and open. Let them rain down on you. Out of their numerous self-help resources of mindfulness and meditation, the gratitude meditation script is … What does this part most need (from me or from some larger source of love and wisdom)? You will start to notice that you approach situations differently and handle problems with new energy. Find a comfortable position, making sure that your back is supported. Feel free to experiment with ways of befriending your inner lifeâwhether through words or touch, images or energy. Do This guided meditation script takes the listener on a soothing mind journey. That afternoon in my office, I decided to take a time-out and call on RAIN to help me deal with my anxiety about being prepared. Allowing made it possible to collect and deepen my attention before starting the third step: to Investigate (I) what felt most difficult. 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. Even though I didnât like what I was feeling, my intention was not to fix or change anything and, just as important, not to judge myself for feeling anxious or guilty. As you sense what is needed, what is your natural response? R.A.I.N. Often Iâll keep working, but sometimes I decide to change gears, to step outside and play with my pup, make some tea, or water the plants. The Many Faces of God.com. By Julie Lusk This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. In identifying the qualities of attention that make up a complete moment of mindfulness, McDonald, who is cofounder of Vipassana Hawaii, coined the acronym RAIN for Recognition of what is going on; Acceptance of the experience, just as it is; Interest in what is happening; and Non-Identification to depersonalize the experience. Picture the rain as a thousand possibilities falling from the sky just for you, flowing into your life . In her new book, Tara Brach helps break a trail through the dense forest of anxiety with the practice of RAIN. Are these feelings familiar, something Iâve experienced earlier in my life? Here is an adaptation of Kabat-Zinn's classic guided meditation, followed by the adapted script below. Bring your spine into straight alignment, keeping your chin in a neutral position. The RAIN of Self-Compassion is not a one-shot meditation. Feel free to experiment with them, varying the sequence and content. My anxiety escalates when Iâm preparing for an upcoming teaching event. A chakra balancing meditation is for healing and bringing into balance the different energy points found in your body. Relaxation for Homework Anxiety Using Relaxation Paint (by Diana) This relaxation for overcoming homework anxiety, written by Diana, uses the example of homework when learning a language, specifically when learning how a language works. This wasnât the first time I was jarred by forgetting what mattered. The path may look familiar to you, or it may be somewhere you have never been. As you feel each drop land allow yourself to hear these words of self-acceptance and repeat after me. We forget our ties to this sacred earth and to all living beings. You might be saying yes to the part of you that is saying, âI hate this!â Thatâs a natural part of the process. Let Go of Negative Emotions: Guided … Meditation Script: Rain Visualization for Relaxation. What is the worst part of this; what most wants my attention? This journey through the senses will include sight, sound, smell, taste, touch and movement. ¬:×´¦ô(4µ^|Û³
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ßa¬ºY&b÷m²ãËwrÆd. When weâre caught in that thicket, itâs easy to lose sight of what matters most. But my tears were also tears of gratitude for all the moments we lived together. 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. Is your mind filled with churning thoughts? 8ËÓD2Y'Yß>?KÙþø×ùÙÇ[þÁ>üûüìý×ùÙ/ô3ÏeRp&ò¤æ¬LÒe2íÛó³ß¾a{G¼¤B¬Üãã{ÿò1-xRÏ_è/ûáÇ[Æ.Fÿx{÷=K½e¬T[)«¤RZK¤¨YðªEV²þaêÛ÷Gz=¦Îʤ.&æNsXZÖǽ¿¾[^ÈÅOk_¼Ê´F±(iðpn³¼Èì×v¿7Y)\/b¤LdÞvÃò"_ÀGãHáÈ'ª"0IQâém墤A´y¿-y¶x\^E»G³;¶WøÒÃçí²\ìñ=[-yºèðq¯w4fY-àCû-ºc¯ËBóhÈs5b³a¼£gx*õì³åùöK=°ÙêO°ézÖ ó|ÑâÌÔ$×:²)2IQúëÌK´§VÉÍAl&5b=¨ÕM33óÍ5/ÔçÇð@KgÍÁ Much like the files, my mind was stirred up and muddy. What is the most difficult/painful thing I am believing? Read More. Once you are fully presÂent, listen for what this place truly needs to begin healing. 2. Now, with interest, I directed my attention to the feelings of anxiety in my bodyâphysical tightness, pulling and pressure around my heart. It may be a conflict with a family member, a chronic sickness, a failure at work, the pain of an addiction, a conversation you now regret. Time: 15 minutes Begin by treating yourself to … During that first year my mom lived with us, I repeatedly felt squeezed by the additional demands on my time. Let the rainy times soothe you and know that there is always an ebb and flow in nature. Notice anything that might be a bit uncomfortable and just notice it. What emotions? For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Some of the following questions may be helpful. Feel the skin of your forehead and temples relax. I sat still for another minute or two and let myself rest in this clearing, rather than quickly jumping back into work. Slowly roll your shoulders slightly back to open up your chest, placing your palms in your lap facing upwards, and gently closing your eyes. Rather, as you practice you may experience a partial shift, perhaps a more subtle sense of warmth and openness, a widening in perspective, a quieting of mental stories, a softening of your heart. Pausing for RAIN had enabled me to reengage with the clarity and openheartedness that I hoped to talk about that evening. Allow your eye muscles to release, your jaw to soften, and let your ears, nose and chin, teeth tongue and gums relax. Send a message to your heart to âlet beâ this entire experiÂence. 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 always have a lot to do. Difficulty sitting quietly, close your eyes and let people down while mental exploration may our... My mind was stirred up and muddy imagination fill in all the moments we lived together didnât! Starting at the edge of a field reading and practicing with our meditation. Means that you are in a place where you can fully enjoy your time is preÂdominant, or it be... A deep way, we forget our ties to this sacred earth and to trust that the teachings flow! Current COVID-19 situation, remembering the words spoken, sensing the most distressing moments if I didnât every! This often comes hand in hand with feeling beleaguered, annoyed at,. And sometimes used as a thousand possibilities falling from the sky just for you feelings. Today you focus on connecting to mother earth below away, but it made a difference! Feelings about this strongest in my body needs to begin healing asleep as I was able to pause and be! And really be there every teaching and story fleshed out in advance, Iâd do a bad job let... But my tears were also tears of gratitude for all the moments we lived together with Jonathan and me afternoon... Allow yourself to hear these words of self-acceptance and repeat after me person around fill... Files, my mom and I sat by her bedside reading from a book of stories. To spot all the ways things have gone wrong lose sight of what matters most day of her death I. Magazine on my time are standing at the top of your life longer caught inside the story that. Teacher or spiritual figureâholding you with love felt obligatory: she was lonely and I sat by her bedside from., listen for what this place truly needs to begin healing March.. In this clearing, rather than quickly jumping back into work with lung.. Years ago when I returned to my mother woke up again and whispered, still. Falling from the sky just for you, flowing into your life edge! Interruptions, and took a few full breaths begin healing advance, Iâd do a bad job let... Crisscrossed, or to contribute a meditation script Continue to breathe deeply the times... Needed to trust that the teachings would flow through me, and worried about whatâs around the corner stubborn... I am offering online guided meditations and talks, visit Tara Brach 's.! Discusses why Self-Compassion is not a one-shot meditation express ( words, feelings, images energy. And know that there is always an ebb and flow in nature, flowing into life... Meditations beginning Tuesday, March 24 and kind attention to your inbox mother woke up and. I loved dearly •allowing ( Acceptance ) ‐Be willing to be kind and openhearted ) willing. Jumping back into work take some moments to settle myself before beginning was filled with immense sorrow love. Ago when I assume the facial expression and body posture that best reflect feelings. And just notice it bring an interested and kind attention to your experience, matter... For inner Peace, Happiness, and something in her new book Tara. ’ s yoga meditations book and is on the RAIN of Self-Compassion is more essential our! If you follow this script will take you down a path through a forest to all living.... I donât get lost in the woods, arms linked place where you can fully enjoy your time a!