RAIN Meditation For Difficult Emotions

RAIN is an acronym for a four-step experiential process that helps us move through difficult emotions that may arise in our personal, professional, and relational lives by Recognizing, Allowing, Investigating, and Nurturing (RAIN) our feelings. The practice was first developed by Michele McDonald several decades ago but has been most recently modified, explicated, and expanded upon by Mindfulness Meditation Teacher and Clinical Psychologist, Tara Brach as a means of meeting difficult emotions and life circumstances with curiosity, acceptance, and self-compassion.

The practice I offer here is closely aligned with Tara Brach's teachings and includes trauma-sensitive guidance in case you experience emotional overwhelm at any point.