One of the great sufferings is turning on ourselves with judgment and/or self-aversion. This practice brings the acronym RAIN to this pain. It helps us cultivate a healing self-compassion, and the realization of who we are beyond any limiting story of self.
This vipassana meditation establishes fertile grounds for presence by gladdening the mind, a mindful body scan, collecting the attention and including all that arises in a kind, clear presence.
photo: Tara Brach
This meditation awakens the senses with a mindful scanning of the body, establishes an anchor for presence, and invites us to arrive again and again, deepening the pathway home. When difficult or intense experience arises, the practice is to learn to open to what is here with a clear, allowing and kind attention.
“…widen your heart and mind so you sense your hand is on the heart of the world. Sensing whatever prayer for the world most resonates at this moment and offering it…”
This meditation guides us in collecting and quieting the mind with the breath, and then relaxing all effort, and simply resting in what is.
Explore more videos from Tara at her YouTube channel: https://www.youtube.com/tarabrach.
This meditation is included at the end of the RAIN of Self-Compassion talk. This talk explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN that awakens self-compassion and de-conditions the suffering of being at war with ourselves.
Translation available in Arabic via the MiA – Mindfulness In Arabic Project – mindfulnessinarabic.org. More information and opportunity to donate here: https://www.indiegogo.com/projects/mindfulness-in-arabic-for-refugees–2#/.
NOTE: closed captions available
Listen to the complete talk here: The RAIN of Self-Compassion.
Tara offers a short introductory meditation with a body scan, bringing focus to the breath, sounds, then resting in awareness ~ from the first morning instructions at the 2015 IMCW fall retreat.
In French: Pratique de méditation de base de 10 minutes
A key pathway to full presence is awakening through the body. This meditation guides us through a body scan, relaxing and receiving the play of sensations. We then deepen attention to the breath, and rest with the rhythmic waves of breathing, experiencing the background of the whole domain of physical aliveness.