Here’s a Sample of the “A RAIN Meditation Script for Difficult Emotions” Guided Meditation Script:
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 regularly hear.
Spend a number of minutes just acknowledging the presence of the problem, tuning in to the various 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.
As a substitute, allow it to be present in you.
You could try offering this easy phrase of equanimity and acceptance:
“At once, it’s like this.”
