Guided Audio Meditation – RAIN

Guided Audio | Meditation

Author diane

I am a self-professed control freak who found yoga, meditation, and NLP to manage self-induced stress. I obsess over anatomy books, full moons, and the mysteries of being human. I have been practicing various styles of yoga and meditation for over twenty years. I am a master NLP Practitioner, I am registered with the Yoga Alliance as an RYT-500 yoga teacher. I am also a certified meditation instructor and Ayurvedic practitioner.

The practice of RAIN

RAIN is an acronym for a mindfulness meditation practice that brings awareness and compassion to the sensations, thoughts, emotions, or whatever arises during the practice. This practice intends not to try and fix anything but to bring compassionate awareness to your experience. This practice recognizes we all have the resource of an inner witness that can acknowledge and watch sensation without binding or becoming entangled with it. This internal resource is calm and non-reactionary.

RAIN can be used with any experience and is a way to deal with difficult thoughts, emotions, even beliefs.

R Stands for Recognition, noticing what sensations, thoughts, and emotions you are experiencing without attempting to push them away. Rain can be used with any experience but is a way to deal with difficult thoughts and emotions.

A Stands for Allow, allow the experience to be what it is, not wishing it to be different.

I Stands for Investigation. Investigate the experience with compassion and curiosity. What message may this sensation or experience wish to bring you?

N Stands for Natural awareness. It is moving into the space of the witness, not identified with the experience. It is drawing on the inner resource of calm, peace, and a sense of well-being within you.

Start the practice by getting comfortable. You may lie down on your back, sit in a chair, or sit on a cushion on the floor. 
Take a moment to notice the floor or chair and where it touches your body. Inhale slowly and exhale slowly. Allow your senses to open to the environment around you, notice what you feel, hear, or sense. Notice any sensations, thoughts, emotions, or images that are present. Begin with recognizing any sensation, thought, or emotion that most have your attention. Acknowledge them, welcome them. 
Allow the sensation, thought, or emotion to be what it is. Don’t try to change the experience or push it away. Begin to investigate the experience. Where do you feel it in your body? What does it feel like? Does it come and go? Are there other sensations like thoughts, emotions, beliefs, or images present with this experience? Is there a message that this sensation is trying to bring to you? 
Become the witness, rooted in calm, peace, joy, and non-reaction, allowing the experience to unfold.

 

Guided Audio - RAIN

 In this guided audio, I lead you through the practice of RAIN.

The guided audio is about 10 minutes.

Enjoy!

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