RAIN: Recognize, Allow, Investigate, Nurture
RAIN: A Practice of Radical Compassion
The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps:
- Recognize what is happening;
- Allow the experience to be there, just as it is;
- Investigate with interest and care;
- Nurture with self-compassion.
You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise.
Visit RAIN: A Practice of Radical Compassion for a full description of the steps of RAIN.
• Download a new free printable guide here: RAIN: A Practice of Radical Compassion.
Radical Compassion, Tara’s guidebook to RAIN, addresses in depth the many applications of RAIN, and how to work with an array of challenges that arise.
• Download the free Study Guide for her book, Radical Compassion.
The RAIN of Self-Compassion includes the steps of RAIN, as well as some translations to other languages.
Resources for RAIN Partners: Once familiar with the steps, you may wish to explore RAIN in co-meditation.
Talks, Meditations and Resources to guide you:
Talks on RAIN
Self-Forgiveness with RAIN
Our inability to forgive ourselves blocks healing and freedom. As we explore in this talk, the habit of judging and blaming ourselves traps us in fears, prevents intimacy with...
After the RAIN: The Flowering of Awake Awareness – Part 2
The blessing of the spiritual path is a homecoming to our essential nature—wakeful, loving awareness. These two talks explore the grounds of that awakening, which is a shift of...
After the RAIN: The Flowering of Awake Awareness – Part I
The blessing of the spiritual path is homecoming to our essential nature—wakeful, loving awareness. These two talks explore the grounds of that awakening, which is a shift of...
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...
After the RAIN (retreat talk)
This talk offers an in-depth exploration of RAIN, applying the wings of mindfulness and compassion to painful domains of trance. We bring special attention to the fruit of RAIN,...
Dissolving Trance with RAIN
One of the pervasive expressions of trance is identifying with a limited and separate sense of self. This talk contrasts the self-trance to our intrinsically open, awake...
The RAIN of Self-Compassion
This talk explores three key features of the trance of unworthiness and introduces a guided meditation based on the acronym RAIN that awakens self-compassion and de-conditions...
RAIN – Cultivating a Mindful Awareness
The acronym RAIN is a powerful tool for interrupting habitual patterns of emotional reactivity and discovering the freedom of an awake, compassionate presence. This talk explores...
Meditations on RAIN
Meditation: RAIN of Compassion (9:21 min.)
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...
Meditation: A Practice of RAIN (20:00 min.)
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...
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: Light RAIN in Difficult Times (9:31 min.)
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...
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...
Meditation: The RAIN of Compassion (30:00 min)
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,...
RAIN Partners Co-Meditation: Audio Guided Session (33:45 min.)
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...
Meditating with RAIN (11:43 min.)
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...
Meditation Instructions – RAIN and Question-Response (14:23 min)
Tara gives morning instruction on retreat including RAIN (Recognize, Allow, Investigate, Nourish), then responds to questions from retreatants. Includes a question on resourcing...
Meditation: The RAIN of Self-Compassion (10:42 min)
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...
Other Resources on RAIN
Blog: Two Versions of Acronym RAIN
The Two Versions of the Acronym RAIN: There have been two primary forms of the RAIN acronym circulating in the meditation spheres, and we would like to clarify between the...
Blog ~ Guided Reflection: Bringing RAIN to Difficulty (text and audio)
Guided Reflection: Bringing RAIN to Difficulty Download in PDF: Guided Reflection: Bringing RAIN to Difficulty Guided Reflection: Bringing RAIN to Difficulty Sitting quietly,...
Blog: The RAIN of Self-Compassion
The RAIN of Self-Compassion View or download the PDF version Link to talk: The RAIN of Self-Compassion Link to Meditation: The RAIN of Self-Compassion Translations: تأمل مطر من...
Blog: RAIN Partners Protocol
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...
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...
Blog: Turning Toward Fear with RAIN
Turning Toward Fear with RAIN Adapted from Tara's new book: Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. In a far-off land, word...
Blog – RAIN: A Practice of Radical Compassion
RAIN: A Practice of Radical Compassion Download a free printable guide here: RAIN: A Practice of Radical Compassion (PDF). Português [.pdf]: RAIN: Uma Prática de Compaixão...
Tara Talks – Reflection: Healing Self-Blame
When we are stuck in blaming, disliking or hating ourselves, we are unable to love our world. In this guided reflection we’ll explore using the acronym RAIN...
Blog: RAIN de la Auto-Compasión
• Ver o descargar la versión PDF Nota: La palabra RAIN en inglés es LLUVIA. Sin embargo, hemos decidido usar RAIN en esta traducción para conservar el acrónimo o sigla. Cuando...
Reflection: The Power of Inquiry – Untangling Emotional Tangles using RAIN (10:30 min)
This short meditation helps us get unstuck from emotional difficulty with the practice of Inquiry. We use the acronym RAIN as a guide, starting with Recognizing and Allowing what...
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