The RAIN method is commonly used for difficult emotions, but it’s a helpful approach for basically any distraction or obstacle in meditation.  In this meditation, I present the “N” as a fork in the road, where you go into the heart via “nurture,” or into wisdom via “non-identification.”  Once you learn this method, you can do it in as little as a few seconds.  Likewise, you could run through all four steps, or could even just pick one letter to work with.

 

A link back to the guided meditations page.