A RAIN Meditation Script for Troublesome Feelings

You should use it with any expertise, make it a stand-alone meditation observe, and return to it with ease in every day life.

It’s particularly useful with tough feelings and ideas.

Sit comfortably and start bringing your consciousness to your present-time expertise.

Give your self a minute or two after closing the eyes to note what you hear, what you’re feeling within the physique, and what’s occurring within the thoughts.

Citing a tough expertise or emotion, begin with recognition.

Acknowledge the ideas arising, the sensations within the physique, and the vital interior voice you typically hear.

Spend a couple of minutes simply acknowledging the presence of the problem, tuning in to the other ways it manifests in your expertise.

Transfer to the following part: allowance or acceptance.

With disagreeable feelings, the behavior of the thoughts is to attempt to eliminate these experiences.

As a substitute, enable it to be current in you.

It’s possible you’ll strive providing this easy phrase of equanimity and acceptance:

“Proper now, it’s like this.”