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.