A RAIN Meditation Script for Difficult Emotions

You can use it with any experience, make it a stand-alone meditation practice, and return to it with ease in each day life.

It is particularly helpful with difficult emotions and thoughts.

Sit comfortably and start bringing your awareness to your present-time experience.

Give yourself a minute or two after closing the eyes to note what you hear, what you’re feeling within the body, and what is happening within the mind.

Bringing up a difficult experience or emotion, start with recognition.

Recognize the thoughts coming up, the sensations within the body, and the critical inner voice you frequently hear.

Spend a number of minutes just acknowledging the presence of the problem, tuning in to different ways it manifests in your experience.

Move to the following phase: allowance or acceptance.

With unpleasant emotions, the habit of the mind is to attempt to do away with these experiences.

Instead, allow it to be present in you.

You may try offering this easy phrase of equanimity and acceptance:

“Right now, it’s like this.”