RAIN Self-Compassion Practice | Without Music

This is a nurturing self-compassion practice for the moments when you’re struggling — when your nervous system feels activated, when something has triggered you, or when you simply need a safe space to ground, breathe, and come back home to yourself.

Using Tara Brach’s RAIN model, Heather gently guides you through recognising what’s here, allowing the full spectrum of your emotions, exploring your experience with curiosity, and offering yourself loving kindness and care through soothing self-talk and visualisation.

This practice helps you regulate your nervous system and return to a grounded, peaceful sense of safety within yourself.

This track is also available with music if you prefer. The title is “Self-Compassion For Tough Moments”.

Photo: Thanks to Joel Henry.

Transcript

You've come here because you're experiencing something difficult in this moment.

My name's Heather and I'm here to guide you through a short healing self-compassion practice to help you move through whatever may be coming up for you.

Thank you for your trust.

We'll be working today with Tara Brach's RAIN model of self-compassion.

So maybe someone or something,

An event or an experience,

However small it might appear from the outside,

Has activated some difficult thoughts and feelings for you.

Let's just start by acknowledging those,

By recognizing what it is that is happening here.

We're just noticing for the moment.

And maybe it could be helpful if you can name any difficult feelings that are coming up.

Is it fear?

Disappointment?

Anger?

Grief?

Or maybe something else?

And if you don't know how to name the feelings,

Or you feel like there are maybe too many emotions and they could feel jumbled up and difficult to untangle right now,

Know that that's okay.

We're just allowing ourselves to feel anything at all.

And maybe noticing any accompanying sensations in the body.

Perhaps a shortness of breath.

Or a tightening somewhere.

A constriction of some sort.

And see if you can breathe slowly into the sensation.

Perhaps whispering some words of reassurance to the hurt part of you.

Something like,

I see you.

I hear you.

I've got you.

It's safe for you to feel like this.

I'm here for you.

By simply allowing any feelings that are coming up to be here.

It's okay to feel like this.

And maybe we can offer ourselves some words of reassurance in that everyone has difficult thoughts and feelings sometimes.

Everyone experiences suffering and has difficult things to work through in their life.

You are not alone in this.

And maybe you can acknowledge that anyone in your position would be finding this really tough.

It's not just you.

What you're going through right now is hard.

It's okay to find it really hard.

But by being here with this practice,

You're dealing with this in the best possible way you can.

In the healthiest way.

And you deserve some recognition for that.

It takes courage to show up for ourselves in this way.

And it's how we grow and evolve as humans.

You're doing so well.

Even if it might not feel like that right now.

And that's okay.

And maybe you can take this opportunity to go a little deeper with some kind curiosity.

And explore a little further what might be happening here below the surface.

Is this experience bringing up difficult memories from the past perhaps?

You might find it helpful to ask yourself,

What is the story I'm telling myself right now?

And is it definitely the truth?

Is this experience related to a belief I have about myself?

And is that belief really correct?

And now just asking the hurt part of yourself,

What they need most from you right now.

Maybe some words of reassurance.

Like,

It's okay,

Sweetheart.

You're doing so well.

We'll get through this.

Maybe your unconditional acceptance and love.

Maybe forgiveness,

Or to know that it was never their fault.

You can whisper words of reassurance to yourself.

And to this vulnerable part of you.

And maybe experiment with your own reassuring tone.

Maybe a little touch as well.

Does it feel good to place a hand on your heart?

Or to rub your arms as if you were hugging yourself?

Maybe just placing your hands gently on your face.

I'm here for you.

I've got you.

You are safe.

I love you.

And just noticing any sensations in the body as you do this.

As you gently soothe your nervous system through kind words and touch.

This is deep self-care.

And it's at these difficult times that we have the opportunity to show ourselves that we are here for ourselves.

And that is so healing.

And if this type of practice is new to you,

It could feel very unfamiliar.

And it might feel difficult to love yourself right now.

And if that's the case,

It's okay.

The more we practice,

The easier it becomes.

And Tara Brach suggests,

If you do find self-love difficult,

That you might try bringing to mind a loving being.

Perhaps a spiritual figure you feel connected to.

A dear friend or a pet.

And imagine that being's love and wisdom flowing to you now.

You can also imagine yourself bathed in a warm,

Soothing light.

That envelops you in healing love.

Just take a moment to stay in this space as long as you need to.

This is Heather Dean.

I'm sending you so much love.

Namaste.