RAIN Meditation For Difficult Emotions Or Feelings

This meditation can be helpful for working with difficult emotions, cravings, or body sensations. RAIN stands for Recognize, Allow, Investigate, and Nurture. The practice guides us in making space for whatever is present, whether a strong emotion such as anxiety or anger, cravings, or physical pain. Many thanks to my teachers over the years, including Tara Brach and Dr. Judson Brewer.

Reviews

Thank you 🙏 easy to follow and understand at a good pace. I have struggled with attempting longer RAIN meditations so this is the perfect length as I get to grips with this practice.

I was recommended to try by my therapist due to having alexathymia. So just now I was able to identify that I am disheartened (due to my health limitations), however to figure out what the physical sensations were is very difficult, as I thought my physical sensations were stopping me from doing what I wanted, therefore causing me to feel disheartened. I struggle to notice any sensations that come up first and could be warning signs of a strong emotion before I am at the overwhelming stage. I am autistic and this can then lead to a meltdown or shutdown.

I am hopeful that with this being only 5 minutes and easy to follow and without any distracting background sounds, that I will be able to make regular use of it and make progress. Much gratitude! 🙏

Clear and simple. The tone is kind and direct. Very helpful - thank you 🙏

A simple and gentle explanation of the RAIN technique. Short enough and non-cheesy enough to be played for students in school settings.

Thank you very much for sharing this amazing practice. 🙏

I needed this, and more like it. Thank you