The RAIN process is a meditation that was originally developed by Tara Brack.
The first step is to recognise what's going on.
You can awaken recognition by simply asking yourself,
What is happening inside me right now?
Call on your natural curiosity as you focus inward.
Try to let go of any preconceived ideas and instead listen in a kind,
Receptive way to your body and heart.
Bringing awareness to whatever thoughts,
Emotions,
Feelings or sensations are arising right here and now.
Recognising can be as simple as a mental whisper,
Noticing what's coming up.
Moving on to allowing the experience to just be there as it is.
By allowing we mean letting go of thoughts,
Emotions,
Feelings and sensations that we've recognised.
Simply allowing them to be there without trying to fix or avoid them in any way.
You may feel a natural sense of aversion,
Wishing unpleasant feelings to just go away.
But as you become more willing to be present with what is,
A different type of quality of attention emerges.
This is allowing.
Allowing is not just about making yourself happy with what you're noticing.
It's simply acknowledging that things are the way they are in this moment.
The next step is investigation.
Investigating with interest and care.
Once we've recognised and allowed what is arising,
We can deepen our attention through investigation.
To investigate,
Call on your natural curiosity,
Your desire to know the truth and a direct,
More focused way of attending to your present experience.
You may ask yourself,
What most wants attention?
How am I experiencing this in my body?
How am I experiencing this in my body?
What am I believing?
What does this vulnerable place want from me?
What does it most need?
Whatever the inquiry,
Your investigation will be most transformative if you step away from conceptualising and bring your primary attention to the felt sense in the body.
When investigating,
It's essential to approach experience in a non-judgmental and kind,
Compassionate way.
The attitude of care and compassion helps create a sufficient sense of safety,
Making it possible to honestly connect with our heart,
Our fears,
Our hurt and our shame.
The final part of RAIN is nourish.
Nourishing with self-compassion.
The first three steps of RAIN require some intentional activity.
In contrast,
The end of RAIN expresses the result,
A liberating realisation of your natural awareness.
There's nothing to do for this last part of RAIN.
It simply arises spontaneously on its own.
We simply rest in this natural state of awareness.
You you you
