"Letting it RAIN"; is a meditation technique used for bringing compassion and awareness to emotional difficulity, for situations where we felt triggered and or that was difficult for us. RAIN is a tool you can do as a meditation or use in the present moment when challenging situations arise.

This meditation is 16 minutes long - but you can always take more time with the steps if you want or need too.

The technique consists of 5 steps:

R - Recognise; Recognising what feelings and thoughts are with you when you bring this situation to mind. We name them and we try to feel them in the body.

A - Allowing: Allowing what we have recognised to be there. Letting our experience be what it is without trying to change it or judge it.

I - Investigate: Bringing in curiosity, we ask ourselves:

• "What am I believing in this situation?"

• "What stories do I tell myself?"

• "How do I feel when this happend?"

Without getting caught in the stories, we shine light on what we truly feel around the situation, then again and again bringing the attention to the body and how this all feels in the body

N - Nurture: In this step we bring compassion and care to ourselves and ask : "What do I need?". What act of care and love can I give to myself? "What do I need to reassured of?"

*If this feels difficult to do for yourself, you can imagine someone you love and trust doing it for you.

Resting after the RAIN: Maybe the most important step of the whole practice; Taking time to stay in the presence you have cultivated through your practice. The openness and clarity that comes after spending time and processing how you truly feel.

If you feel triggered during the meditation, or it at some point becomes to much - you can always stop and return at a point you feel resourced.

Try it out and see how you find. It may be a practice to return to again and again.

Xx Ama