NEW! Resources for RAIN Partners: You may wish to explore RAIN in a co-meditation with another person.
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 the RAIN of Self-Compassion for a full description of the steps, including some translations to other languages.
Note: A Change in 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 earlier and more recently updated versions. (read more)
Here are some talks and meditations to help guide you:
