When we have the courage to pause and meet fear with the mindfulness and compassion of RAIN, our awareness and wisdom awaken. This RAIN meditation will guide you in unhooking from anxiety and fear, offering a pathway to inner transformation and a fearless heart.
The Buddha taught that if your mind is captured by the fear and misunderstanding of limiting beliefs, “trouble will follow you as the wheel follows the ox that draws the cart.” In this brief guided meditation, we’ll use the RAIN practice...
In this short practice, we are guided in bringing the mindfulness and self-nurturing of RAIN to a difficult emotion. This helps us shift from feeling stuck and reactive to the tender and spacious presence that is our true home.
The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. With practice, we can find our way home to open-hearted presence in the midst of whatever arises. “Don’t turn...
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...
This meditation guides us in bringing the mindfulness and self-compassion of RAIN to a challenging part of our life, and particularly, to places of self-judgment or feelings of...
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...
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,...
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....
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...
In this practice we explore how the mindfulness and compassion of RAIN can free us from the grip of fear. This is an excerpt from the full talk: Facing Pandemic Fears with an Awake Heart. NOTE: meditation in audio starts at 3:19. Listen En-Français:...
The acronym RAIN (Recognize-Allow-Investigate-Nurture) is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence. The 4-steps of RAIN are: Recognize what is happening; Allow the...
One of the greatest roots of suffering is being at war with ourselves. This meditation, based on the acronym RAIN (recognize-allow-investigate-nurture), guides us in releasing the armoring of blame, and relating to our inner life with greater understanding and...
What Are RAIN Partners? 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...
This guided practice applies mindfulness and self-compassion to challenging emotions. It is based on the acronym RAIN, and provides a four step practice that is accessible and effective, even at those times when mindfulness is most difficult to remember. The acronym...
