Self-compassion for difficult emotions (20 min)
When we experience strong emotional reactivity, one practice that is particularly helpful is self-compassion and loving presence. The clinical psychologist and meditation teacher Tara Brach has developed a self-compassion practice based on the acronym RAIN, and it is described in her book Radical Compassion.
RAIN stands for the four steps of Recognize, Allow, Investigate and Nurture. These steps are easy to learn and can be used whenever we feel stressed, fearful, reactive and confused. Over time, they build inner resilience and trust in our own wise heart, so we can respond to life in a way that expresses our truth.
This belongs (12 min)
Create a space in the midst of all your occupations to pause and bring your awareness inwards. Ground yourself in the feeling of the body and the breath and bring a kind and welcoming attention to everything that arises as this belongs.
Making space for your emotions (23 min)
When we sit down to meditate, we start by bringing a healing attention to the body, and then naturally the heart presents itself for healing. All sorts of emotions will arise. Emotions and feelings that we might have not allowed ourselves to feel fully and acknowledge will present themselves: pain from past traumas, early childhood and family pain, grief from dashed expectations and hopes, present fears. These are all stored in our heart.
“Our task during meditation is to acknowledge all our feelings, recognize them, let them move through us, and allow them to sing their song” (Jack Kornfield)
This moment is enough (6 min)
Whenever you find yourself rushing through the day, remember to slow down, pause, take a breath, and simply notice that this moment is enough. Practice taking in the gifts of each moment and shifting from a striving mentality to a mentality of appreciation and ease.
Awakening from thoughts (20 min)
This practice will teach you to step behind the waterfall of your thoughts, so you can recognize your thoughts, name them, and release the grip they have on you. The more you practice being mindful of thinking, the more you may experience a sense of ease and freedom in your daily life.
Grounded in the body (6 min)
You can do this grounding any time during the day. Take a moment to pause for a few seconds, feel the weight of the body on the earth, maybe take two or three deeper breaths, and ground yourself in the present moment… The more you practice like this, the more you will be able to feel grounded during your day.
Loving ourselves (25 min)
Our capacity to love ourselves is often awakened in us through having received love from others. Most of us will have loved and received love from someone along the way, maybe from a parent, a caring teacher, a friend, a neighbour or a pet. Learning to recognize and accept that love from outside can awaken our capacity to give it to ourselves. Loving ourselves starts with learning to be a good friend to ourselves, treating ourselves with kindness and respect as we would a dear one.
We will practice this during this loving kindness meditation.
Fully supported here and now (5 min)
During this mindful pause, allow yourself to take in the feeling of being fully supported by the energy of the Earth.
Meditation Resting in Presence (25 min)
This meditation gently guides you towards presence so you can practice resting in open awareness.
Mindful pause to start the day (6 min)
Take a few moments at the start of your day to pause and connect with yourself and with your deepest intention to care and connect with others.
