Meditation & Emotions Using RAIN

When a difficult emotion arises on or off the cushion, RAIN allows you to decondition your response, and choose to respond mindfully rather than react mindlessly. It offers us a system for dealing with emotional pain.

Recognize - Acknowledge what you are feeling. What is happening inside me right now?

Allowing (Acceptance) - Be willing to be present to your experience, no matter how unpleasant. Whatever you notice, let it be. (Tara Brach recommends noting “I consent” or “yes” or “this too”).

Investigate - Unhook yourself from the object or story, so you can witness the emotion with kindness, and from an unbiased perspective. Mindfulness of body is a great technique here, as is asking yourself “what am I believing to be true?”

Non-Identification/Nurture/Natural Presense - Recognize you are not this emotion or experience; it is just a temporary event arising. Watch it with an attitude of natural presence. Ask yourself - what do I need right now?

Reviews

Thank you for this. Woke in the night and it helped ease some stress I was feeling.

Thank you. This meditation allowed me to look at emotions that are making me feel weighted down. I am able to see beyond the one sucking me in, but to see there is so many others there too making the uncomfortable, comfortable

A great practice for methodically feeling our way into emotions and what they reveal about our needs. Thank you! (The recording is a bit glitchy towards the beginning, but it did not detract from the effectiveness of the practice.)

This has just saved me during something I was finding so hard to bear that I was on the verge of a panic attack. Halfway through the meditation I felt no better, but after a little while longer everything just kind of dissolved away and I suddenly felt calm and myself again. This worked absolute magic and I’m very grateful. Thank you so much ♥︎

I use this guided meditation any time I have a crazy feeling that I can feel getting bigger, which is why I really appreciate that the lady doesn't speak about what the meditation is about at length, it just starts after a short introduction. Thanks!

Excellent guidance on using RAIN technique to allow whatever is being experienced to be held in loving awareness. It’s a gift to nite it & not deny it 💜. Thank you!

Challenging, will need a few replays too fully digest, but it will prove useful

I first came across R.A.I.N through Tara Brach and was excited to find it on here. This guided meditation has helped me to relax more into my emotions and embody a more friendly and open attitude towards them. Beyond grateful!

I really love her meditations, they have been really useful for cultivating a mindfulness practice.

Thank you. I will be using this again!

Very effective. I liked the parting words 🙏

I liked all of the guidance. I enjoyed the spaces and I found the instruction very helpful. Unlike others I didn't think it was too much.

Thank you. This practice helped me to slow down.

Nice. Enjoyed periods of silence.

Very helpful to get to the root of the emotions.

Enjoyed that. I love Tara Brach's RAIN method. Thanks!

I really liked the part about finding parts of your body that didn't have the emotion. That's a great idea

Thank you, wonderful

It'll take some practice. These instructions, as they are honed, will provide quite a beneficial self-care reflexes.