Category Archives: RAIN

Meditation: Nourishing Happiness with RAIN (15:17 min)

While RAIN is regularly used for untangling suffering, it is also a powerful tool for deepening our access to positive states like happiness, gratitude, wonder and love. This meditation guides us in nourishing the goodness that is an intrinsic part of living and essential in realizing our full aliveness. The practice ends with a poem by Naomi Shahib Nye.

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Blog: RAIN Partners Protocol


RAIN – Recognize-Allow-Investigate-Nurture, the process of bringing mindfulness and compassion to difficult emotions, can be practiced with another person in a way that is deeply healing. RAIN partners agree to practice together on a regular basis—weekly, bi-weekly, monthly, or whatever arrangement works. A session takes 35-40 minutes and can be done in person, by phone or via the internet. Continuing as partners over time allows for a deepening of trust, safety and mutual support.

Resource: RAIN Partners Co-Meditation: Audio Guided Session (an audio guide for RAIN Partners)


The prerequisites for being a RAIN partner are an established mindfulness practice (Insight Meditation/ Vipassana) and some experience working with the Recognize-Allow-Investigate-Nurture version of RAIN.

Your RAIN partner might be a friend, family member, colleague or someone you don’t know. Each partner should review these guidelines.


Practicing RAIN with a partner can provide a safe, supportive relational space that keeps you focused and accountable to your own healing, deepens intimacy with another person, reveals that “it’s not so personal…others experience this too,” and serves awakening together. In other words, it’s juicy!


Audio-Guided Session

You and your partner might choose to use the audio-guided RAIN Partners Co-meditation for your sessions. If not, you will need to time yourself through the various segments, and refer to the below section on “the practice” until you become familiar with the meditation.


Both partners reflect in advance on a “stuck place” where they are getting caught in difficult emotions. It might be something triggered in a relationship, at work, by a health issue or an addictive behavior, or events in our larger society. Each partner comes to the session with a particular situation in mind that activates the reactive pattern.

Note: It is important not to select situations that might set off trauma or emotions that are intense and overwhelming. Listen carefully to your own intuition as to what can be healthy to process and well contained in this partnering meditation.

You might find it helpful to bring water, tissues and journaling materials to the session. In addition, you might bring a bell, gong, or some other pleasant way of signaling the end of a timed portion of the meditation meditation (if you are not using the guided session).

When you convene with your partner, decide on who will be the first Speaker and who be the first Listener for the two periods of sharing in this session. Also decide on who will be responsible for keeping time if you are not using the guided-session. (Recommended: One person be the main time-keeper, but switch for the portions when they are the one sharing.)

It’s fine to lengthen the duration of any portion of the process when doing this on your own or with the guided session. But decide ahead if you are going to do this.

The Practice

1. Begin with a period of quiet meditation (3-10 minutes).

2. The R of RAIN, Recognizing: The first Speaker shares their situation and names the primary emotion(s) that become activated (3 min). The partner who is listening stays silent, offering an accepting, openhearted presence. Take a few moments for a silent pause, and then switch.

Note: It is very easy to get entranced in storytelling and lose track of time. Try to articulate just enough about your situation so that you can get in touch with the most challenging part about what is happening. Honoring the 3-minute limit will support you in this.

3. The A-I-N of RAIN: Practice the next steps of RAIN individually in silence (10 min).

A – Allowing: Bring your attention to whatever feels most difficult in what you have Recognized with the intention of fully “letting be.” Allowing is the willingness to pause and stay present with the life that is here, just as it is.

Allowing difficult emotions to be present requires gentleness and tenderness. Saying to yourself phrases such as “This too” or “Yes” or “I can hold this” can help. This is about opening to your experience, even when it’s painful.

I – Investigating: In RAIN, investigating is about inquiring into the felt sense of our experience rather than being a cognitive or analytic process. While your story and beliefs can be a portal to direct experience, keep returning your attention to your body, to the felt sense and sensations of wherever you feel most vulnerable. Bring an interested and kind attention to your experience.

Some of the following questions may be helpful in your investigation. Feel free to experiment with the sequence and content of your inquiry:

  • What is the worst part of this? What most wants my attention?
  • What is the most difficult /painful thing I am believing?
  • What emotions does this bring up (fear, anger, grief?)
  • Where do I feel these emotions inside?
  • What is the felt sense of these emotions as sensations (i.e. clenched, raw, hot, sore, aching, empty, squeezed)?
  • What do I notice when I assume the facial expression and body posture that best reflect these feelings and emotions?

These final questions are a transition to N-Nurturing. Stay connected with the vulnerable experience inside, and also sense that you are asking and listening from compassionate presence.

  • If the most vulnerable hurting part of me could communicate, what would it express (words, feelings, images)?
  • How does this part want me to be with it?
  • What does this part most need (from me or from some larger source of love and wisdom)?

N – Nurturing: Take some moments to breathe consciously and adjust your posture in a way that helps you fully contact your most awake experience of heart and mind (sometimes perceived as your high or future self). Call on this wise and compassionate self or call on another being (such as a friend, family member, pet, teacher or a spiritual figure) whose wisdom and love you trust.

Offer inwardly the love, acceptance, forgiveness, compassion, or protection that the vulnerable part of you most needs. You might extend your care through words, touch (such as a hand on your heart) and/or imagery (such as seeing your inner child embraced or surrounded by light.)

As you complete Nurturing, you might sense if there is a message from your most awake heart/mind (future self) that will be helpful to remember.

(The timekeeper signals that 2 minutes remain for reflection on “After the RAIN.”)

After the RAIN (2 min.): This is the time to cease any “doing” and to take some moments to rest in the presence and heartspace that has emerged. Relax and let it fill you. Get familiar with it. If you are feeling some new or residual difficulty, offer this your acknowledgment and care. Before closing, pay attention to the quality of your presence and ask yourself:

  • In these moments, what is the sense of my Being, of who I am?
  • How has this shifted from when I began the meditation?

(The time-keeper signals when 2 minutes are complete. Before moving into the next sharing with your partner, feel free to take minute or so to stretch and/or drink some water.)

4. Reflective Practice with Partner: The first Speaker responds to the following questions, while the Listener attends silently. Switch. (3 min. each).

  • What was challenging about this practice?
  • What did I experience or learn about myself that I want to remember?

5. Unstructured Sharing: Maintaining a safe, respectful space for sharing (see below), take a few minutes to express anything else about your experience that feels important. This might include what it was like to listen to and share with another person.


This partnering practice is based on a mutual commitment to creating a safe, conscious, and caring space for transformational work. All you share and all you hear in any session is to be held in strict confidence. Unless your partner specifically invites your feedback, please refrain from commenting on your partner’s sharing or offering any advice or counsel.

  • Set up multiple dates, not just one. Whoever cancels a session is responsible for scheduling the next one.
  • Determine with your partner if you will connect in person, by phone or online.
  • Start on time. Remember that it’s easy to get lost catching up and you may not have the needed time for your co-meditation.
  • Decide who will keep track of timing during the different portions of the practice. While it’s fine to extend the timing wherever you choose, agree on this in advance.
  • Commit yourself to honoring the confidentiality of all that is shared.
  • Don’t choose to work on issues that may trigger trauma or emotional intensity that you anticipate might be overwhelming.
  • Discontinue the session if, due to physical or emotional discomfort, either partner feels the need to end.
  • Remember that you are not doing therapy with each other: Stay away from guiding each other in the process, or in any way trying to “fix” by interrupting to comfort or advise.
  • When your partner is sharing about their experience, remain silent and remind yourself you are offering the gift of an accepting presence. Consider yourself an interested and caring witness.
  • If some judgment or other strong reactivity arises as your partner is sharing, regard that with mindfulness and self-compassion.
  • Offer feedback or advice only if asked.

Resource: RAIN Partners Co-Meditation: Audio Guided Session (an audio guide for RAIN Partners)

RAIN Partners Protocol in .pdf for printing

More Resources on RAIN: Recognize, Allow, Investigate, Nurture here

Copyright © 2019 by Tara Brach, Ph.D.

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Being a Mirror of Goodness: An Intention for the New Year

Blog: Being a Mirror of Goodness: An Intention for the New Year

Adapted from: Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN
Tara Brach, PhD

The medicine for our hurting world is love, and our loving becomes deeply healing when we see and reflect back the innate goodness of other beings. Jesuit priest and psychotherapist Anthony de Mello taught that the finest act of love you can offer is an act of seeing: “When you serve people, you help, support, comfort, alleviate pain. When you see people in their inner beauty and goodness, you transform and create.”

The Power to Transform

Being a mirror of goodness can help someone undo a lifetime of self-aversion or alienation. It can call forth their natural intelligence, creativity, courage and love. It can reveal our shared belonging with those of different races, religions and classes. And, beyond the transformative impact on us as individuals, our capacity for seeing the goodness is what will allow us to evolve our species consciousness in a way that serves a truly compassionate, just world.

We all need to be reminded of our intrinsic worth. Yet because we are so conditioned to judge or try to fix others, or to view them in a habitual way that assumes what they are like, we often don’t remember to take in their goodness. And when we do register the brightness and tenderness of their heart, we rarely let them know.

Three Essential Trainings

Being a mirror of goodness requires training in three key practices: learning to see beyond another person’s protective conditioning, attuning to how the sacred lives through them, and expressing our appreciation and love. We can start to break our patterning with those close to us (as well as those we don’t know well) by purposefully looking at them with a curious, receptive and fresh attention. One trick that works for me is to begin by looking into someone’s eyes with the intention of noticing what color they are. I then begin to wonder about who is looking through those eyes: Can I sense the light of awareness that is there? What does this person care about most deeply? What suffering does their heart bear? If they were gone, what about their living spirit would I remember and cherish?

Again, from Anthony de Mello:

Look for things in them that you might have missed because of familiarity, for familiarity breeds staleness, blindness, and boredom. You cannot love what you cannot see afresh. You cannot love what you are not constantly discovering anew.

In our personal relationships, being a mirror of goodness means letting others know what we most appreciate or love about them. It’s an intimate offering, one that can bring up self-consciousness, discomfort and/or the fear that what is shared won’t be welcome. Maybe we think we aren’t a significant figure in the other person’s life and that what we are noticing won’t really matter. Or perhaps it’s simply that we are shy, and it’s not our habit. Yet, expressing our appreciation has the power to transform lives.

Author and physician Rachel Naomi Remen tells a story about her grandfather, a rabbi, who called her Neshume-le, which means “little beloved soul.” His words gave her great comfort and trust in her place in the world. After he died, Rachel told her mother how much these blessings had meant to her. Her mother responded, “Rachel, I’ve blessed you every day of your life. I just never had the wisdom to do it out loud.”

Saying it out loud matters: Love becomes fully alive in the moments it is expressed. When you tell a dear one “I love you” with presence and sincerity, the energy of those words will soften and open and awaken the person’s heart. And as you speak, your own heart will also become more tender, vast and free.

What You Practice Grows Stronger

Loving kindness meditations can be a powerful ground for actively mirroring goodness. My own experimenting with this practice led to a reflection that I continue to this day. During supper one evening toward the end of a month-long silent retreat, I was touched by the gentleness and kindliness that emanated from an elderly man sitting nearby. I suddenly imagined that I was standing in front of him and we were looking into each other’s eyes; then he closed his eyes, and I kissed him lightly on the brow. That image brought an upwelling of tenderness, a sense of soul connection.

Since then, I’ve done this inner practice for dear ones, for people I don’t know well, and for those I’ve never met. I pause to see their goodness and then imagine offering some gesture of care—a kiss on the brow or sometimes a soft touch on their face or a gentle hug. Often I’ll include a phrase of well-wishing, sometimes silent, sometimes whispered. Always, I feel more connected.

This loving kindness practice reminds me to offer my blessings out loud. When I’m with a person I’ve been reflecting on, there’s a more immediate sense of intimacy. I’m more inclined to take in their basic goodness and, in some way, let them know.

Widening the Circles of Compassion

Being a mirror of goodness is not only the greatest gift we can offer to others, it has the power to awaken more understanding and compassion in our world. As we cultivate our seeing, we realize that the loving awareness we cherish shines through all beings everywhere—humans, non-human animals, this living earth. On a societal level, learning to see past the masks of those who are different from ourselves is the core ingredient for undoing the racial and other caste systems that are responsible for horrific violence and suffering.

These times of division and mistrust are calling on us to see basic goodness and to nourish the currents of love that can help heal our world. The place to start is right now, with someone close by—seeing what you love and sharing what you see, heart to heart. Your practice will evolve as you intentionally widen the circles of care to include those of difference, and all those you engage with. You can trust that by mirroring goodness, your loving will ripple out endlessly in a powerful, beautiful and mysterious way.


Take a few minutes to sit still, relax your body, and quiet your mind. When you feel present, bring to mind someone dear to you. Remind yourself of what you appreciate and love about them—perhaps recalling an affectionate look in their eyes, their brightness, humor, generosity, honesty. Feel the warmth of your appreciation in your body.

Now imagine being with them in person and telling them some of the specific ways you experience their goodness. How do they receive your mirroring? How do you feel, having offered it? How does this sharing affect your feelings of connection?

End by taking some moments to feel your intention to be a mirror of goodness for this being, and then more broadly, for others in your life.


Adapted from: Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN (Viking, 2019) by Tara Brach, PhD

Radical Compassion is now available in paperback at your favorite bookseller. Here’s where you can pick up your copy!

Meditation: RAIN of Self-Compassion (17:27 min.)

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. 

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Repairing our Hearts – Healing with the RAIN of Compassion

Living in a fear-based society fuels the trance of separation and unworthiness. This talk explores how we can bring an engaged compassionate presence to the suffering of this trance—in our inner work, and more broadly, in healing our culture (from the 2020 IMCW 7-day Silent New Year Retreat).

I must have been incredibly simple or drunk or insane to sneak in to my own house and steal money, to climb over the fence and take my own vegetables.  But no more.  I’ve gotten free of that ignorant fist that was pinching and twisting my secret self.

The universe and the light of the stars come through me.  I am the crescent moon put up over the gate to the festival.


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Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. – Chapter One

CHAPTER ONE: RAIN Creates a Clearing

Do not try to save the whole world or do anything grandiose. Instead, create a clearing in the dense forest of your life. ~ Martha Postlewaite

Tara Brach's New Book, Radical CompassionWe all get lost in the dense forest of our lives, entangled in incessant worry and planning, in judgments of others, and in our busy striving to meet demands and solve problems. When we’re caught in that thicket, it’s easy to lose sight of what matters most. We forget how much we long to be kind and openhearted. We forget our ties to this sacred earth and to all living beings. And in a deep way, we forget who we are.

This forgetting is a part of being in trance—a partially unconscious state that, like a dream, is disconnected from the whole of reality. When we’re in trance, our minds are narrowed, fixated, and usually immersed in thought. Our hearts are often defended, anxious, or numb. Once you recognize the signs of trance, you will begin to see it everywhere, in yourself and others. You are in trance when you are living on autopilot, when you feel walled off and separate from those around you, when you are caught up in feeling fearful, angry, victimized, or deficient.

The good news is that we all have the capacity to free ourselves.

When we are lost in the forest, we can create a clearing simply by pausing and turning from our clamoring thoughts to become aware of our moment-to-moment experience. I call this wakeful and immediate awareness “presence.” It is also referred to as consciousness, spirit, Buddha nature, true nature, the awakened heartmind, and many other names. When we’ve reconnected fully to presence, we can open to what is going on inside us—the changing flow of sensations, feelings, and thoughts—without any resistance. This allows us to live our life moments with clarity and compassion. The shift from being lost in unconscious mental and emotional reactivity to inhabiting our full presence is an awakening from trance.

As we begin our journey together, the four steps of RAIN—Recognize, Allow, Investigate, Nurture—will be our tool for arriving in presence. Simply put, RAIN awakens mindfulness and compassion, applies them to the places where we are stuck, and untangles emotional suffering. It is easy to learn the basics, and you can begin to use the steps right away. RAIN creates a clearing in the dense forest, and in this clearing you can recover your full heart and spirit.

In this chapter, I’ll walk you briefly through each step of RAIN and offer a simple form of the practice—a warm-up— that you can apply in everyday situations. But first, the story of an afternoon when I needed RAIN.


My dense forest hums with a background mantra: There’s not enough time. I know I’m not alone; many of us speed through the day, anxiously crossing tasks off the list. This often comes hand in hand with feeling beleaguered, annoyed at interruptions, and worried about what’s around the corner.

My anxiety escalates when I’m preparing for an upcoming teaching event. I remember an afternoon some years ago when I was in last-minute mode. I was madly searching through my very disorganized electronic files, trying to find material for a talk I’d be giving that evening on loving kindness. Much like the files, my mind was stirred up and muddy. At one point, my eighty-three-year-old mother, who had come to live with my husband, Jonathan, and me, popped into my office. She started to tell me about an article she liked from The New Yorker. But seeing me glued to the computer screen (and probably frowning), she quietly placed the magazine on my desk and left. As I turned to watch her retreat, something in me just stopped. She often came by for a casual chat, and now I was struck by the reality that she wouldn’t always be around for these companionable moments. And then I was struck again: Here I was, ignoring my mom and mentally scurrying around to compose a talk on love!

This wasn’t the first time I was jarred by forgetting what mattered. During that first year my mom lived with us, I repeatedly felt squeezed by the additional demands on my time. Often when we had dinner together, I’d be looking for the break in the conversation when I could excuse myself and get back to work. Or we’d be on errands or going to one of her doctor’s appointments, and rather than enjoying her company, I’d be fixated on how quickly we could get everything done. Our time together often felt obligatory: She was lonely, and I was the main person around. While she didn’t guilt-trip me— she was grateful for whatever time I offered—I felt guilty. And then when I’d slow down some, I also felt deep sadness.

That afternoon in my office, I decided to take a time-out and call on RAIN to help me deal with my anxiety about being prepared. I left my desk, went to a comfortable chair, and took a few moments to settle myself before beginning.

The first step was simply to Recognize (R) what was going on inside me—the circling of anxious thoughts and guilty feelings.

The second step was to Allow (A) what was happening by breathing and letting be. Even though I didn’t like what I was feeling, my intention was not to fix or change anything and, just as important, not to judge myself for feeling anxious or guilty.

Allowing made it possible to collect and deepen my attention before starting the third step: to Investigate (I) what felt most difficult. Now, with interest, I directed my attention to the feelings of anxiety in my body—a physical tightness, pulling and pressure around my heart. I asked the anxious part of me what it was believing, and the answer was deeply familiar: It believed I was going to fail. If I didn’t have every teaching and story fleshed out in advance, I’d do a bad job and let people down. But that same anxiety made me unavailable to my mother, so I was also failing someone I loved dearly. As I became conscious of these pulls of guilt and fear, I continued to Investigate. Contacting that torn, anxious part of myself, I asked, “What do you most need right now?” I could immediately sense that it needed care and reassurance that I was not going to fail in any real way. It needed to trust that the teachings would flow through me, and to trust the love that flows between my mother and me.

I’d arrived at the fourth step of RAIN, Nurture (N), and I sent a gentle message inward, directly to that anxious part: “It’s okay, sweetheart. You’ll be all right; we’ve been through this so many times before . . . trying to come through on all fronts.” I could feel a warm, comforting energy spreading through my body. Then there was a distinct shift: My heart softened a bit, my shoulders relaxed, and my mind felt more clear and open.

I sat still for another minute or two and let myself rest in this clearing, rather than quickly jumping back into work.

My pause for RAIN took only a few minutes, but it made a big difference. When I returned to my desk, I was no longer caught inside the story line that something bad was around the corner. Now that I wasn’t tight with anxiety, my thoughts and notes began to flow, and I remembered a story that was perfect for the talk. Pausing for RAIN had enabled me to reengage with the clarity and openheartedness that I hoped to talk about that evening. And later that afternoon, my mom and I took a short, sweet walk in the woods, arms linked.

Since then, I’ve done a brief version of RAIN with anxiety countless times. My anxiety hasn’t gone away, but something fundamental has changed. The anxiety doesn’t take over. I don’t get lost in the dense forest of trance. Instead, when I pause and then shift my attention from my story about getting things done to my actual experience in my body and heart, there’s a spontaneous shift to increased presence and kindness. Often I’ll keep working, but sometimes I decide to change gears, to step outside and play with my pup, make some tea, or water the plants. There’s more choice.


When I’m in the trance of busily speeding through the day, I’m typically lost in thoughts, disconnected from my body, and cut off from my heart. RAIN provides a way out of trance through what I call a “U-turn” in attention.

We are taking a U-turn whenever we shift our attention from an outward fixation—another person, our thoughts, or our emotionally driven stories about what’s going on—to the real, living experience in our body. It’s like being at a scary movie where we’re totally gripped by the story on the screen and then suddenly become aware: Okay, it’s just a movie. I’m watching it with hundreds of other people. I can feel the seat under me, feel myself breathing. And we’re back again, aware of our own presence, grounded in our real life.

Only by purposefully bringing attention to our inner experience can we move from trance toward healing. We need to become aware of the circling anxious thoughts, the habitual tightness in our shoulders, the pressure from being in a rush. Then we can begin to turn from our stories—about someone else’s wrongness, about our own deficiencies, about trouble around the corner—to directly feel our fears, hurts, and vulnerability, and ultimately the tender wakefulness of our heart. This all-important shift unfolds progressively through the steps of RAIN. But the key is, we have to first realize we’re in trance!


an image created by Joseph Campbell: a circle with a line through itIn teaching about awareness, I often use an image created by Joseph Campbell: a circle with a line through it.

Above the line is everything we are conscious of, and below the line is everything outside our conscious awareness—a hidden world of fears, aversion, conditioning, and beliefs. To the degree that we’re living below the line, we’re in trance. Being in trance is like being in a dream. We’re unaware that there’s a larger, living reality. And awakening from trance is like waking from a dream. We become self-aware, directly experiencing our inner life, the world we belong to, and the space of awareness itself. Living above the line is living in presence.

Presence has three primary characteristics: wakefulness, openness, and tenderness or love. Many spiritual traditions describe presence as an open, sunlit sky. When presence is full, like the sky it is luminous and boundless, and it provides warmth and nourishment for life. All kinds of weather systems pass through it—happiness, sorrow, fear, excitement, grief— but like the sky itself, presence can hold them all.

We’ve all touched presence. We’re resting in presence in the moments before sleep when we become still and relaxed, listening to the rain on the roof. There’s a background of presence when we gaze in wonder at a star-filled sky. We open to presence in gratitude for someone’s unexpected kindness. We may never forget the presence we feel as we witness a birth or a death. Past and future recede, thoughts quiet, and we’re aware of being right here, right now.

In contrast, trance encloses us in a virtual reality of thoughts and emotionally charged stories. We’re trying to solve problems, satisfy desires, get rid of discomfort, or make our way to a future when things might be better. We are at the mercy of unconscious beliefs, feelings, and memories that drive our decisions and reactions to life. Not only that, but our unconscious wants and fears shape our deepest sense of who we are. When we’re in trance, we usually feel separate or alone, threatened, and/or incomplete.

Our daily trance can feel ordinary and familiar, wrapping us in a cocoon of habit. It can carry us in pleasurable fantasy, immerse us in obsessive thinking, and tumble us in waves of painful emotion. But whatever the content of our trance, we are cut off from ourselves and cut off from our capacity to connect authentically with those around us. We’re just not all there!

How do we know when we’re in trance? We often don’t know. But I’ve heard many people describe how they woke up to their particular versions of being under the line, in trance.


  • I realize I’ve just gone through a whole bag of trail mix.
  • Everybody’s the bad guy today – my kids, my boss, my partner – I’m finding fault with the world.
  • I catch myself sizing up other men to see who’s the most dominant.
  • Even the small stuff seems like “just too much.”
  • I’m listening to someone, and planning how to go outside for a cigarette.
  • I lose an hour following links online.
  • My neck starts hurting, and I realize my shoulders are up and knotted and that I’ve been anxious for hours.
  • I notice the inner voice (my mother’s) saying, “Can’t you do anything right?”
  • I’m walking through a store and suddenly realize I’m comparing my body with every other woman’s I see.
  • I’m rushing around trying to get things done, and I hurt myself or break something or make a stupid mistake.

Recognizing our flags helps us to step out of trance. For me, this means that when I catch myself anxiously rerunning my to-do list, or feeling guilty about letting someone down, I become more alert. These wake-up calls help bring into consciousness my fear of falling short and the physical tension I’m carrying. Then I can remember that my fearful beliefs aren’t truth and that I have more choice as to how to spend my time.

unconscious—below the line conscious—above the line
asleep, in a dream wakeful, lucid, aware
caught or possessed by emotions emotions witnessed mindfully
dissociated in contact with feelings
heart defended or numb heart caring and tender
reactive to experiences responsive to experiences
grasping or resisting balanced, open, and discerning

Ask yourself, “Right now, what is my experience of presence?” or “Is there anything between me and presence?” Even these simple inquiries can alert you to trance and begin to awaken your awareness.

Or look back on your day and scan for the times when you were under the line. Can you identify some of the flags of trance for you? Sometimes in trance there’s just enough consciousness to recognize that you’re struggling, conflicted, shut down, or anxious. These wake-up calls let you know you need the healing—the sunlit sky—that is available above the line. This is when you call on RAIN.


Four years after moving in with Jonathan and me, my mother was diagnosed with lung cancer. One afternoon six months later—about three weeks before her death—I sat by her bedside reading from a book of short stories we both love. She fell asleep as I was reading, and I sat there watching her resting easily. After some minutes, she woke up and mumbled, “Oh, I thought you’d be gone; you have so much to do.” I leaned over, kissed her cheek, and continued to sit with her. She fell back to sleep, a slight smile on her lips.

I did have a lot to do. I always have a lot to do. I flashed on being too busy to pause and talk about that New Yorker article, and all those times I’d rushed through our shared dinners, felt dutiful about spending time together and guilty when I saw her walking outside alone. But my practice of RAIN had changed something. In our final years together, I was able to pause and really be there. I was there for making our supersized salads, for walking our dogs by the river, for watching the news, for chatting long after we’d finished a meal.

Twenty minutes later, my mother woke up again and whispered, “You’re still here.” I took her hand and she soon drifted off. I began crying silently, and something in her was attuned because she squeezed my hand. Oh, I’d miss her terribly. But my tears were also tears of gratitude for all the moments we lived together. And for the clearings that made this possible. On the day of her death, I was filled with immense sorrow and love, but no regrets.

Learning to create a clearing gives us our life. It is what opens us to the unfolding of radical compassion. When we’re in trance, we can’t really listen as our child shares excitedly about what happened at school. We can’t pick up that a colleague is acting uptight because they are struggling with self-doubt and fear. We miss out on sunsets, chances to play, openings for intimacy, attunement to our own loneliness or longings. The practice of RAIN brings us above the line and lets us reconnect with presence and our naturally caring hearts.


You might consider this a warm-up to practicing RAIN, something you can explore when you’re stressed, rushing, and anxious. This simple reflection can reconnect you with a sense of inner resourcefulness, self-compassion, and choice as to how you live your days.

Experiment with the U-turn at a time when you realize you’ve been lost in thought—perhaps obsessive worrying or planning, judging or fantasizing. Begin by pausing, sitting comfortably, and allowing your eyes to close. Take a few deep breaths, and with each exhale let go of any obvious tension in your mind and body.

Now shift your attention fully away from any remaining stories or thoughts, and notice your actual present-moment experience. What sensations are you aware of in your body? Are there any strong emotions present? Do you feel anxious or restless as you try to step out of your mental stories? Do you feel pulled to resume your activity? Can you simply stay right here, for just these few moments, and be with whatever is unfolding inside you? What happens if you intentionally regard your experience with kindness?

When you resume activity, notice if you sense any shift in the quality of your presence, energy, and mood.



Is it possible to experience presence when you’re angry?

Yes! You are in a state of presence (above the line) when you’re aware of the blaming thoughts and physical experience of anger. During these moments, in addition to the anger, there’s a sense of witnessing the anger and some choice in how you respond. In contrast, you’re in trance if you’re lost inside the cycling thoughts and feelings of blame, with no sense of choice or control.

Do you have to follow a particular spiritual path to work with RAIN?

RAIN is a tool that can be used by anyone seeking to deepen self-understanding, self-compassion, compassion for others, and emotional healing and spiritual awakening. There is no requirement to hold a particular set of religious or spiritual beliefs. Whatever your beliefs, RAIN will enhance your direct experience of being awake and open, present and kind.

I have a regular mindfulness practice. Is RAIN a substitute for this? Or do they fit together?

They naturally weave together. The first two steps of RAIN, Recognize and Allow, are the foundation of mindful awareness and compassion. The second two steps, Investigate and Nurture, deepen mindfulness and directly activate compassion.

RAIN can be your tool for bringing mindfulness and compassion to a particular challenge. To explore this, continue with your regular mindfulness practice until you feel caught in a difficult emotion. In that moment, call on RAIN to guide you in systematically offering a mindful and kind attention directly to the emotional tangle. Once the tangle has loosened, return to your regular practice of moment-to-moment mindfulness.

In addition to including RAIN in the midst of a meditation sitting, you can pause anytime during the day when you feel stuck or challenged and call on RAIN to assist you.

Sometimes when I’m doing yoga, strong emotions like fear, anger, and self-doubt will come up. Can RAIN help at these times?

It’s quite natural to experience strong emotions during a range of body-mind practices like yoga, tai chi, chi gung, breathwork, Reiki, guided imagery, and biofeedback. Many people have found that integrating a pause for RAIN opens the way to profound emotional healing and brings a powerful synergy to their path.


Chapter One from Radical Compassion: Learning to Love Ourselves and Our World with the Practice of RAIN, Tara Brach (Viking, 2019).

Brach, T. (2019). Radical Compassion: Learning to Love Yourself and Your World with the Practice of Rain. New York, NY: Viking Life.

Meditation: Uprooting Limiting Beliefs with RAIN (9:21 min.)

This short meditation guides us in using RAIN (recognize-allow-investigate-nurture) when we discover we are caught in a limiting belief (an excerpt from the full talk, Freedom from the Prison of Limiting Beliefs, given on 2020-09-23).

Ask, what am I believing about myself?
Is this really true?
Who would you be if you didn’t believe there was something wrong with you?

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Guided Reflection: The RAIN of Compassion – What Is It Like to Be You (11:55)

Compassion is hard wired in our organism, and can be cultivated. We have the capacity for affiliative care, to tune into each other and to hold each other in our hearts. Developing this innate potential is the hope of our world.

Using the acronym R-A-I-N (Recognize, Allow, Investigate, Nurture), this meditation offers guidance in mindfully attuning to the emotional experience of others and awakening our natural tenderness and care.

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Meditation: Healing Shame with RAIN (12:59 min.)

This meditation brings the clarity and self-compassion of RAIN to the suffering of self-aversion and/or shame. It helps us see the conditioning that shaped what we judge about ourselves, and helps us remember who we are beyond our habitual and painful self-narrative. This helps us to look with fresh eyes at our conditioning, and align our life more fully with our awakening heart.

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Meditation: Meeting Anger with Awareness (15:16 min.)

When anger is held in mindfulness, it can energize us to respond wisely to challenging situations. This meditation guides us in meeting personal or societal anger with RAIN – recognize, allow, investigate and nurture.  

[NOTE: this meditation was given at the end of Tara’s Anger and Transformation talk on 2020-06-10. A brief context is given, then the meditation begins at 4:56.]

For more resources on RAIN, visit RAIN Resources. Also check out Tara’s newest book, Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N.

En-Français: Méditation: Rencontrer la colère avec conscience (15:48 min.)

Image credit: Donna JS Russo Dogfish Art

Video image credit: Re Guillemin

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