Guided Meditation: Befriending Difficult Emotions - Tara Brach

Guided Meditation: Befriending Difficult Emotions, with Tara Brach

The RAIN meditation is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence. In this short practice, we'll explore how to befriend difficult emotions with the practice of RAIN.

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[bevdesanto]

I acknowledged my sadness. I said, "I see you, Sadness. Come. Let's have tea." I felt the pain in my chest as I acknowledged the sadness, as I accepted I am sad. I have tried for years to make people like me. Sadness reminded me to feel who I am, what I am, and accept me as I am. My eyes had tears for the first time in years. My chest is light.

[Madelyn.earth.daughter]

My longing to be kinder to myself brings me kindness

Radical acceptance

Truth of who i am
I am not the waves
I belong to the ocean

My soul desires a true belonging to life, I forget I come from love.

[scattywag]

My daughter has been living at home for nearly two years and I feel I have lost the taste for living on my own. I loved our easy mutual support and ability to share space . I am learning with rain that the deepest sorrow can be eased with recognition, attention and nurture. Immense gratitude to Tara. ❤

[zegearha]

I don’t want to go to my parents house because I don’t want to let go of my mom, who died. I need to go through my parents things and clean out the house, but I’m facing a lot of inner resistance. This helped me connect some dots this evening. Thank you:)

[granvillelee-warner]

Thank you for this. I’m reminded of Stephen Levine’s work/approach in his book “Healing into Life and Death” whereby entering “the pain” with soft eyes. I’m moved to send agape to everyone who is present. I’ve only recently (at the age of 65) begun to love myself with more understanding after a lifetime of being sensitive and deeply feeling those around me. Learning my personal and precious boundaries is a gift which I am just receiving with gratitude. I entered this meditation to approach my anger and will continue to accept and investigate the fear of loneliness that my newfound boundaries will inevitably create. But there is so much joy on the other side of this bridge. I’m grateful to you.

[jessiallan]

I've been listening to RAIN meditations for a few months now, but this is the first time I saw myself starting to attend to the next step a beat before the guide, and it was really validating how capable I can be at nurturing myself.

[destineeberry]

A great reminder to trust my goodness, even when myself and others around me doubt it. Lovely meditation ❤️

[sudeeptasanyal]

I learnt how to sit with myself and talk, like a good friend would. And when I named the feelings out aloud such as fear, hopelessness it didn't seem too big and impossible anymore. Also it took me what's the worst that can happen, alley. And it wasn't wo scary then. Thank you Tara❤

[katecone]

As always I feel peace after a morning meditation with you. ❤

[qigongforeveryone]

I'm in my '60s now and I have been practicing meditation since I was a young teenager. I've never had a consistent meditation practice. It would be an important and helpful part of my life but then I would let it go sometimes for long periods of time. Now I am facing perhaps the most difficult challenge of my life I have Alzheimer's disease. It's ticking away my mind it's taking away the strength of my body and it's taking away the future me and my wife have planned together. It makes me sad it makes me angry it makes me afraid and it pulls me into a little circle of my own difficults emotions. What I have learned and what I very much want to remember and practice s is that with practices like rain and other meditations and become more present beyond my emotional pain. I see you Mara, let's have tea😊. Thank you Tara your teachings have come and gone in my life and now I need them more than ever and you have made them available. Thank you thank you so much

[natashatracy]

I learned some new ways to nurture myself. I often forget that I need to nurture myself, and love this process and reminder ❤
Thank you very much.

[joannerigby]

I felt a deep loss for a friend who is leaving to go far far away despite how close we are. It brought up a very painful childhood memory and tears flowed.

[isabelfalcon]

I felt the quality of the living light and the divine support. I am learning to trust myself and surrender in the process. Thank you Tara very much .

[JennaD]

The guttural cry came from deep with in. Thank you for the guidance of the releasing.

[vanessamelchiori]

I was having a hard day regulating and came online hoping something would help me. I found this and I feel a lot better. I learned that I don't need to set aside a whole hour to meditate, I can use small moments of RAIN to come back to center. Thank you, Tara.

[heatherbrowneyes]

I had a triggering moment today that made me physically sick. I decided to do a little self care, so I listened to Tara tonight, and this message was so powerful for me. Brought the feeling of compassion comfort and love back to myself. I cried because I needed this so much. Thank you Tara for your words. ❤❤❤

[emmasamsung]

What have I learned. I've learned that my parents were always absent (emotionally and physically) when I experienced difficult emotions during my childhood. Now, in my 20s, I really struggle supporting myself too, I feel like I don't know how to do it and I get overwhelmed by those emotions.
Now, I feel pathetic writing about this, but I have to start a new job in a few days, I'm really tired (haven't gone on vacation yet) and the job is really out of my comfort zone. I got overwhelmed by fear: fear of disappointing my parents if I don't feel ready for it or if I want to withdraw. My value has always been attached to what I do, and not to who I am or how I feel... and I feel lost in it. It's like this kind of situations feels vital to me, because my value is attached to how I respond to them... and if I respond in a way that doesn't meet my parents' expectations... I'm kinda dead(?!). I know it's not rational, it's just trauma.

But I want to start parenting myself in a better way, with compassion and support. It's gonna be hard, but I'll try. I'll do it for myself.

[victoria-louisesweet]

Remembering that it’s ok to make mistakes every day thanks to Tara ❤

[MaggieKrosnicki]

I've always been so good at numbing or stuffing my emotions. I'm trying really hard to learn to be with them and love the rain meditation!

[SpiritualLatte]

I learned I want to respect myself more, instead of anticipating others needs/desires. Also I learned to thank the fear for trying to protect me, thank you for sharing