So I hope you all had a better second night sleep. It always takes me at least my second night to get a

situated in a retreat.

And last night, the talk sort of covered a very large swath of territory, the four foundations.

And... territory, the four foundations, and the information is often so large,

especially as the Buddha taught it in that suit of the sapticitana,

that it can be difficult to filter down and work with easily in any given meditation because the sheer amount of awareness of body, breath,

bodies impermanent, feelings, mood, consciousness, mind states, then awareness of thoughts. I don't know many times in my life where I've sat down and try to work with all that in a single hour-long sit.

So what I'm going to focus on for this day or for my instructions is

using a simplified tool called Rain, which was developed by Michelle McDonald and has been popularized by Tara Brock as a way of recognizing and exploring.

And what we'll be focusing on is learning how to become aware of emotions that have been dormant in us and to turn towards these emotions and to process them using rain.

rain is the tool for processing, creating a safe container, opening to, holding, feeling, allowing,

feeling, allowing emotions to express themselves.

So for the sake of just exploring this, I like to suggest that we have five basic emotions,

fear, anger, discuss joy, and sadness.

Those are universal.

They're in every single culture.

There was actually studies by, oh I can't remember his name, but that shows that all cultures have and even employ similar ways of expressing these five basic emotions.

Fear is a desire to get away from a situation, anger is the urge to overcome something that we don't like, something that we feel is causing suffering for ourselves or others and trying to get rid of it.

Discussed is the urge to expel a sensory experience, food like gagging a foul smell.

Joy is what Barbara Fredrickson called a broad and build emotion that we feel a sense of lightness and security in our lives due to connections with others or a sense of

being appreciated.

Sadness is the wounded withdrawal

...