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. Meditation Script for Self-Love. I began crying silently, and something in her was attuned because she squeezed my hand. How does this part want me to be with it? I asked, “What do you most need right now?” I could immediately sense that it needed care and reassurance that I was not going to fail in any real way. Some of the following questions may be helpful. Mindfulness teacher Michele McDonald is popularly credited for creating RAIN as a meditation, and several psychologists have since adapted … As you feel each drop land allow yourself to hear these words of self-acceptance and repeat after me. I don’t get lost in the dense forest of trance. What is stuck will be flowing . Over the years, Tara Brach modified and popularized RAIN, shifting the “N” step to Nurture and suggesting non-identification as a product of her revised four steps. We are beings made up of light, love, and vibrational energy with … Four years after moving in with Jonathan and me, my mother was diagnosed with lung cancer. Slowly roll your shoulders slightly back to open up your chest, placing your palms in your lap facing upwards, and gently closing your eyes. We forget our ties to this sacred earth and to all living beings. Make sure your back is straight but not tense. 2. 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. 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. Call­ing on the most wise and compassionate part of your being, you might offer yourself a loving message or send a tender embrace inward. What does this part most need (from me or from some larger source of love and wisdom)? 2 Additional Mindfulness Resources. As you reflect on the situation, ask yourself, “What is happen­ing inside me right now?” What sensations are you most aware of? After some minutes, she woke up and mumbled, “Oh, I thought you’d be gone; you have so much to do.” I leaned over, kissed her cheek, and continued to sit with her. Close your eyes and imagine that you are standing at the edge of a field. RAIN Meditation (11 min) This meditation is an alternative to the "Turning Toward..." process introduced in Week 5 and is guided by Tara Brach. •Allowing (Acceptance) ‐Be willing to be present to your experience, no matter how unpleasant. Rather, as you practice you may experience a sense of warmth and openness, a shift in perspective. 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. You can trust this! A final note: Many students initially see “Investigate” as an invitation to fire up their cognitive skills—analyzing the situation or themselves, identifying the many possible roots of their suffering. This journey through the senses will include sight, sound, smell, taste, touch and movement. © 2021 Mindful Communications & Such, PBC. When I returned to my desk, I was no longer caught inside the story line that something bad was around the corner. In our final years together, I was able to pause and really be there. 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. You might be saying yes to the part of you that is saying, “I hate this!” That’s a natural part of the process. »"@’v9 ½v»@Q,úA±åÄ]¯•ÊJ²{¿þHλ¬QÜÃî&²Åáp8ò!9{yÝÛM³Øwß]^C³zl×ìãåM7Ýç?. 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. You might find yourself saying yes to a huge inner “no,” to a body and mind painfully contracted in resistance. You might gently place your hand on your heart. Often when we had dinner together, I’d be looking for the break in the conversation when I could excuse myself and get back to work. Psychologist and longtime meditation teacher Tara Brach discusses why self-compassion is more essential for our well-being than ever. LETTING GO. In her new book, Tara Brach helps break a trail through the dense forest of anxiety with the practice of RAIN. You might try sitting crisscrossed, or even in a chair. Find a comfortable position, making sure that your back is supported. I asked the anxious part of me what it was believing, and the answer was deeply familiar: It believed I was going to fail. Take some moments to enter the experience—visualizing the scene or situation, remembering the words spoken, sensing the most distressing moments. Imagine yourself dancing in the rain. 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. She often came by for a casual chat, and now I was struck by the reality that she wouldn’t always be around for these companionable moments. Read More, When things don’t go according to plan, it’s easy to spot all the ways things have gone wrong. Due to the current COVID-19 situation, I will not be offering in-person guided meditation for the foreseeable future. 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. Even though I didn’t 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. At one point, my 83-year-old mother, who had come to live with my husband, Jonathan, and me, popped into my office. 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. But my tears were also tears of gratitude for all the moments we lived together. Out of their numerous self-help resources of mindfulness and meditation, the gratitude meditation script is … Spend as much time as you need, offering care inwardly and letting it be received. You will start to notice that you approach situations differently and handle problems with new energy. 8ËÓD2Y'Yß>?KÙþø×ùÙÇ[þÁ>üûüìý×ùÙ/ô3ÏeRp&ò¤æ¬LҊe2íÛó³ß¾a{G”¼š¤B‘¬ŠÜãã‚{“ÿò1-xR†Ï_è/ûáÇ[Æ.Fÿx{÷=K½e¬šT[)«¤RZK¤¨Yšðª‚ŸEV²þaêÛ÷Gz=šš¦Îʤ.&æNsXZևǖ½¿¾[^ÈÅOk_¼Ê’´F±(iðp‚n³¼Èì×v‡¿7‘Y)’\/b¤•LdÞvŸŸšÃò"_ÀŒGãHáȜ'ª"‘0IQâŽém墤A´y¿-y¶x\^ˆE»G³;¶”‹Wø‡ÒÃçí²\ìñ=[-yºèðq¯w4fY-àCû-Žºc¯ËBóhȒs5b³a¼£gx*õ”ì³åùöK=°ÙêO°ézÖ ó|Ñ⌟ÌÔ$×:²)2IQú돉ÌK´§€VÉÍAl”†&5b=¨ÕM33Š‡óÍ5/ÔçÇð@Kg͞Á Allowing made it possible to collect and deepen my attention before starting the third step: to Investigate (I) what felt most difficult. 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. Meditation Script #2 for Inner Peace, Happiness, and Calm. Practice the RAIN Meditation with Tara Brach 11:42 Sitting quietly, close your eyes and take a few full breaths. As I became conscious of these pulls of guilt and fear, I continued to investigate, contacting that torn, anxious part of myself. 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 left my desk, went to a comfortable chair, and took a few moments to settle myself before beginning. Feel free to experiment with them, varying the sequence and content. Get practices, tips, and special offers delivered straight to your inbox. Welcome to this grounding meditation. My anxiety escalates when I’m preparing for an upcoming teaching event. Here is an adaptation of Kabat-Zinn's classic guided meditation, followed by the adapted script below. At this point in RAIN, you are simply noticing what is true and intending not to judge, push away, or control anything you find. "Be the Mountain" Guided Meditation Script Continue to breathe deeply. Let us begin by finding a position that is comfortable for you. Is your mind filled with churning thoughts? 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. Let the rainy times soothe you and know that there is always an ebb and flow in nature. Read More, The more you try to force sleep, the less likely you are to achieve it. See below. It is published in Julie’s Yoga Meditations book and is on the CD included with the book. As you sense what is needed, what is your natural response? There’s more choice. 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. This wasn’t the first time I was jarred by forgetting what mattered. 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. Much like the files, my mind was stirred up and muddy. Where are my feelings about this strongest in my body? Today you focus on connecting to mother earth below. Let them rain down on you. You can close your eyes and let your imagination fill in all the details as you are guided down the path. Do We forget how much we long to be kind and openhearted. Meditation helps with cravings by doing just that, it teaches us to be more mindful of these thoughts as … Pausing for RAIN had enabled me to reengage with the clarity and openheartedness that I hoped to talk about that evening. When we’re caught in that thicket, it’s easy to lose sight of what matters most. Change to chill is a web-based organization that helps people, including children and adolescents, to beat stress and develop emotional resilience. Then there was a distinct shift: My heart softened a bit, my shoulders relaxed, and my mind felt more clear and open. As I turned to watch her retreat, something in me just stopped. Notice anything that might be a bit uncomfortable and just notice it. This often comes hand in hand with feeling beleaguered, annoyed at interruptions, and worried about what’s around the corner. Sitting quietly, close your eyes and take a few full breaths. If I didn’t have every teaching and story fleshed out in advance, I’d do a bad job and let people down. Send a message to your heart to “let be” this entire experi­ence. You might imagine someone you trust—a parent or pet, a teacher or spiritual figure—holding you with love. The anxiety doesn’t take over. For more free meditation scripts, or to contribute a guided meditation script of your own, please follow this link to free guided meditation scripts. Picture the rain as a thousand possibilities falling from the sky just for you, flowing into your life . What is pain will be joy . And then when I’d slow down some, I also felt deep sadness. It needed to trust that the teachings would flow through me, and to trust the love that flows between my mother and me. If you would like to use pre-recorded audio meditations instead, you can find those here. 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. I sat still for another minute or two and let myself rest in this clearing, rather than quickly jumping back into work. What is the most difficult/painful thing I am believing? To begin, sit in a comfortable position. ¬:×´¦ô(4µ^|Û³ *©ßŽVê— ¯-’Y~Ùj͓¬¤‹šu ¾©H‰5ÊG³&¸ë×ðo3hQ-lÒ`dÕõš|¢§žžñ©'«ð,æ[c}-ÃՐgK÷jeümåðq™ºa`Q,zP^ۀÉ8^ˆâ¾z4;ääUfŠ¢ Y7v‰¯(Ñö;µ•´?*#¶¾‡Å­ŒÙô*¹Ð–¾#Û:šœxÒr ßa¬ºY&b÷m˜²ãËwrƝd. By Julie Lusk This is a free guided imagery script of an imaginary walk in the woods that will renew your energy and vitality. I remember an afternoon some years ago when I was in last-minute mode. 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. Focus on the gifts of your life and you will expand and thrive! This gratitude practice is designed to change that. Often I’ll keep working, but sometimes I decide to change gears, to step outside and play with my pup, make some tea, or water the plants. Once you are fully pres­ent, listen for what this place truly needs to begin healing. This is similar to the STOP process, in that it begins with a pause to take stock of … Allow your eye muscles to release, your jaw to soften, and let your ears, nose and chin, teeth tongue and gums relax. Please Note: Use relaxation audio and videos wisely. I appreciate you reading and practicing with our gratitude meditation script! Letting Go of Yesterday: Guided Meditation. Share your email address to join our community of meditators and gain free access to Mindful guided meditations, a collection of practices from the world’s leading mindfulness teachers. and Finding True Refuge. What is happening inside me right now? Now that I wasn’t tight with anxiety, my thoughts and notes began to flow, and I remembered a story that was perfect for the talk. A chakra balancing meditation is for healing and bringing into balance the different energy points found in your body. meditation scripts below for an introduction to how to meditate. Or we’d be on errands or going to one of her doctor’s appointments, and rather than enjoying her company, I’d be fixated on how quickly we could get everything done. My dense forest hums with a background mantra: There’s not enough time. Perfect for general relaxation, and sometimes used as a wind-down visualization after a yoga class. 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. 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. September 12, 2018 September 12, 2018 Noelle Skrobola. Guided Imagery Forest Script. But my practice of RAIN had changed something. And then I was struck again: Here I was, ignoring my mom and mentally scurrying around to compose a talk on love!Â. When we’re caught in that thicket, it’s easy to lose sight of what matters most. Guided Reflection: Bringing RAIN to Difficulty Sitting quietly, close your eyes and take a few full breaths. 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. Guided meditation scripts are not the only useful resources for … We forget how much we long to be kind and openhearted. You might visualize a young part of you surrounded in soft, luminous light. • RAIN • Tonglen • Informal Practice: RAIN On The Spot • Informal Practice: Offering Yourself Mercy RAIN Meditation •Recognize‐Acknowledge what you are feeling. My pause for RAIN took only a few minutes, but it made a big difference. ?|}j/n¶ûfØvûË_Ÿïüê]× muÅn¾¿e7ÎÏ.ßqÆe’Jöas~ÆY During that first year my mom lived with us, I repeatedly felt squeezed by the additional demands on my time. Please join me on the Rain City Meditation YouTube channel. Twenty minutes later, my mother woke up again and whispered, “You’re still here.” I took her hand and she soon drifted off. Take a moment to become aware of whatever is pre­dominant, or the overall emotional tone of the situation. If the most vulnerable, hurting part of me could communicate, what would it express (words, feelings, images)? If you follow this script you will find yourself growing in appreciation for the gifts in your life. Let Go of Negative Emotions: Guided … I was madly searching through my very disorganized electronic files, trying to find material for a talk I’d be giving that evening on loving-kindness. She fell asleep as I was reading, and I sat there watching her resting easily. This mindfulness meditation script will help you bring your entire energy system into a state of spiritual awareness. This guided meditation script takes the listener on a soothing mind journey. When I assume the facial expression and body posture that best reflect these feelings and emotions, what do I notice? Feel the skin of your forehead and temples relax. The RAIN of Self-Compassion is not a one-shot meditation. Meditation Script: Rain Visualization for Relaxation. The path may look familiar to you, or it may be somewhere you have never been. You’ll be all right; we’ve been through this so many times before…trying to come through on all fronts.” I could feel a warm, comforting energy spreading through my body. Our time together often felt obligatory: She was lonely and I was the main person around. But that same anxiety made me unavailable to my mother, so I was also failing someone I loved dearly. 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, there’s a spontaneous shift to increased presence and kindness. This script will take you down a path through a forest. RAIN is a practice for life—a Grounding Meditation Script. What emotions? She fell back to sleep, a slight smile on her lips. I was there for making our supersized salads, for walking our dogs by the river, for watching the news, for chatting long after we’d finished a meal. The rain sprouts growth . I’d arrived at the fourth step of RAIN, Nurture (N), and I sent a gentle message inward, directly to that anxious part: “It’s okay, sweetheart. So make sure you are in a very comfortable position, in a place where you can fully enjoy your time. Now, with interest, I directed my attention to the feelings of anxiety in my body—physical tightness, pulling and pressure around my heart. Read More. Time: 15 minutes Begin by treating yourself to … Explore this guided meditation to let go of stubborn thoughts and get a full night's rest. This means that you shouldn’t feel like you’re in a hurry. Are these feelings familiar, something I’ve experienced earlier in my life? You can trust this! She started to tell me about an article she liked from The New Yorker. Instead of thinking about what’s going on, keep bringing your attention to your body, directly contacting the felt sense and sen­sations of your most vulnerable place. This meditation script will help with learning a language by guiding you to relax and improve your concentration. R.A.I.N. Bring an interested and kind attention to your experience. Enter your name and email address to download this meditation script. Feel free to experiment with ways of befriending your inner life—whether through words or touch, images or energy. Since then, I’ve done a brief version of RAIN with anxiety countless times. 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. Chakra meditation script What is Chakra Balancing Meditation? I know I’m not alone; many of us speed through the day, anxiously crossing tasks off the list. 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. One afternoon about three weeks before her death, I sat by her bedside reading from a book of short stories we both love. Change to chill gratitude meditation script. is an acronym originally created by Michelle McDonald, a senior mindfulness teacher, to summarize a powerful way to expand self-awareness. The Many Faces of God.com. While mental exploration may enhance our understanding, opening to our embodied experience is the gateway to healing and freedom. While she didn’t guilt-trip me—she was grateful for whatever time I offered—I felt guilty. The RAIN Process . And later that afternoon, my mom and I took a short, sweet walk in the woods, arms linked. On the day of her death, I was filled with immense sorrow and love, but no regrets. I always have a lot to do. 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) 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. And in a deep way, we forget who we are. Bring your spine into straight alignment, keeping your chin in a neutral position. 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. What emotions does this bring up (fear, anger, grief)? For more meditation scripts, or to contribute a meditation script of your own, please follow this link to free guided meditation scripts. Clinical psychologist Tara Brach is the author of True Refuge: Finding Peace & Freedom in Your Own Awakened Heart. What is dark will be light . Meditation Script for Cultivating Abundance Starting at the top of your head, relax your scalp completely. Benefit extension: But seeing me glued to the computer screen (and probably frowning), she quietly placed the magazine on my desk and left. 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, I’d miss her terribly. What is the worst part of this; what most wants my attention? For guided meditations and talks, visit Tara Brach's website. The RAIN of Self-Compassion is not a one-shot meditation, nor is the realization of our natural awareness necessarily full, stable, or enduring. 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. I did have a lot to do. The first step was simply to Recognize (R) what was going on inside me—the circling of anxious thoughts and guilty feelings. However, I am offering online guided meditations beginning Tuesday, March 24. My anxiety hasn’t gone away, but something fundamental has changed. And for the clearings that made this possible. The second step was to Allow (A) what was happening by breathing and letting be. Find in yourself the willingness to pause and accept that in these moments, “what is…is.” You can experiment with mentally whispering words like “yes,” “I consent,” or “let be.”. Tara Brach Leads a Guided Meditation: The RAIN of Self CompassionThis meditation is included at the end of the RAIN of Self-Compassion talk. 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