Here are the guided meditations for Week Four of the Intro to Mindfulness Meditation Course. Both of these meditations are practices in compassion. R.A.I.N. (Recognize, Allow, Investigate, Nurture) meditation helps you to awaken to compassion for yourself in the thick of daily life, right where you most need it. Lovingkindness meditation opens our heart space and increases our sense of interconnection with all people and beings everywhere.

R.A.I.N. meditation to awaken our courage, wisdom, and heart:
Approx. 13 minutes

Lovingkindness meditation to open to compassion for ourselves and others:
Approx. 11 minutes

This week’s handout is a printable R.A.I.N. mini-poster. It’s designed to be printed on standard 8.5″ x 11″ cardstock or paper. There are two on a page, so you can cut it in half and put one on your refrigerator and use the other as a bookmark, or however works best for you.

It’s been a delight meeting with you each week. I hope you have found the Intro to Mindfulness Meditation online course helpful for your personal wellbeing and growth. Please remember to provide your evaluation and feedback for the course.

May you be happy.
May you live in peace and with ease.
May you be healthy and safe.
May your life be filled with loving kindness and compassion.

—Pam