This is “Rain meditation script for difficult emotions“Guided Meditation Script:
It is especially useful for difficult feelings and thoughts.
Sit comfortably and start bringing your awareness to the current time experience.
After closing your eyes, give them a minute or two to notice what you hear, what you feel in your body, and what is happening in your mind.
Cultivate and recognize difficult experiences and emotions.
Recognise the approaching thoughts, the senses of the body, and the critical inner voice you often hear.
Take a few minutes acknowledging the presence of difficulties and adjust to the different ways that appear in your experience.
Move to the next stage: allowance or acceptance.
In unpleasant emotions, the habits of the mind are to try to remove these experiences.
Instead, make sure it exists within you.
Try to provide this simple phrase of equality and acceptance.
“It’s like this now.”
