Meditations     Talks     Blogs

RAIN: Working with Difficult Emotions

Jul 1, 2011

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 4-steps of RAIN are:

  • Recognize what is happening;
  • Allow the experience to be there, just as it is;
  • Investigate with interest and care;
  • Nurture with self-compassion.

After RAIN, it’s important to simply notice your own presence and rest in that open, tender space of awareness. When we are no longer identified with passing states like fear or anger, we begin to realize who we are beyond any limiting identity.

The audio and short video below provide step-by-step instructions on how to use this powerful practice when facing your own life challenges. I hope you find it helpful!

Computer users: listen and download below.

Mobile users: for audio, the below link will take you to DropBox, where you can listen in and/or download the meditation. Or, download to a computer, then upload to your device via iTunes or similar player.

NOTE: More resources on RAIN at this link.

Audio and video of full talk: Dissolving Trance with RAIN


Please consider a donation of any size—your generosity allows us to offer these talks and meditations freely.

New to Meditation?

Click to Download "How to Meditation FAQ"

Resources to support your meditation practice.

Meditation with Tara Brach