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Right here’s a Pattern of the “A RAIN Meditation Script for Tough Feelings” Guided Meditation Script:
It’s particularly useful with tough feelings and ideas.
Sit comfortably and start bringing your consciousness to your present-time expertise.
Give your self a minute or two after closing the eyes to note what you hear, what you’re feeling within the physique, and what’s occurring within the thoughts.
Mentioning a tough expertise or emotion, begin with recognition.
Acknowledge the ideas arising, the sensations within the physique, and the vital internal voice you usually hear.
Spend a couple of minutes simply acknowledging the presence of the issue, tuning in to the other ways it manifests in your expertise.
Transfer to the following section: allowance or acceptance.
With disagreeable feelings, the behavior of the thoughts is to attempt to eliminate these experiences.
As an alternative, permit it to be current in you.
You could attempt providing this easy phrase of equanimity and acceptance:
“Proper now, it’s like this.”
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