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 RAIN 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 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 short video below provides step-by-step instructions on how to use this powerful practice when facing your own life challenges. I hope you find it helpful!
Audio of meditation: Meditating with RAIN.
Audio of full talk: Dissolving Trance with RAIN
Audio of meditation in French: Méditer avec ‘RAIN’