The world’s largest free audio library for everyday wellbeing
Real people. Real life. Real time.
Retreat categories
All RetreatsYoga RetreatsWellness RetreatsMeditation RetreatsYoga Teacher TrainingWomen's RetreatsYoga Retreats in BaliYoga Retreats in United KingdomYoga Retreats in AustraliaYoga Retreats in ItalyFind Your Perfect Retreat
Discover transformative Retreats led by Insight Timer's best teachers.Reconnect, recharge, and return renewed.
The world’s largest free audio library for everyday wellbeing
Blog categories
Mental Health and WellbeingTips and GuidesScience and ResearchTraditionSpiritualityAt WorkTop Articles
How to Meditate
Meditation is something everyone can do. Practicing can help improve your health and wellbeing.
Explore MeditationMeditation Timer
Free meditation timer with customizable intervals, bells, and ambient sounds.
Meditation Timer Online
COURSE
Learn Self-Nurturing Using The RAIN Technique And Nonviolent Communication
With Henrik Lennartsson
Join me for a 4-lesson course where you will learn to recognize your emotions, navigate emotionally challenging situations, and nurture yourself with compassion. The course is designed to cultivate greater inner peace and emotional intelligence by integrating the tools of Nonviolent Communication and the RAIN technique. You will learn to respond to your emotions with kindness and understanding, empowering you to face life's challenges with wisdom. The course culminates in a guided meditation, where you will have the opportunity to practically apply your teachings and experience the benefits of NVC and the RAIN technique. You will gain the skills and knowledge required to enhance your overall well-being by applying these practices in your daily life. This course is designed to be accessible for both beginners and those with prior meditation experience. It offers valuable insights and practices for anyone interested in self-discovery and self-nurturing, and exploring the potential within yourself to cultivate inner peace.
Meet your Teacher
read more
4 Days
1.4k students
4.8 stars
12 min / day
Grounded
English
4.8 (62)
Recent Reviews
Deenise
April 19, 2025
Very good facilitator, good content and peaceful meditation. Thank you
Joyce
December 31, 2024
A very interesting course in understanding and soothing emotions that are manifested in the body . I need to revisit these gentle and therapeutic lessons to really incorporate them.
junyo
November 29, 2024
The material in this course is a well presented reminder of the R.A.I.N. technique. Thank you!
Victoria
August 1, 2024
I started with fear, insecurity, and negative self judgement - that seem increasingly with me in my aging years. The suggestions and time to reflect during each class brought a shift in the way I see and feel about myself. In these moments reassurance of a plan of action to help relieve the insecurity arose. Finally, a sense of self appreciation spread from within. I finish with a positive intention for this day. Thank you!
Chris
May 16, 2024
Very helpful reminders, thank you🙏🏻💕
Danielle
March 13, 2024
I love how simple, clear and calming this was. I am so grateful to have come across this beautiful gift. Blessing to you!
Yolonda
November 26, 2023
🙏🏾
Kay
July 24, 2023
I appreciate the simple and effective approach to all of this. Your voice and pace are so supportive. Thank you.
Lola
April 6, 2023
Amazing
Laila
April 5, 2023
Very actionable, concise course with insights on emotions and needs I had never heard before. Thank you so much!
Ryan
April 3, 2023
Great course. As a Drug & Alcohol Counselor I plan on teaching this technique to my clients. Thank you my friend!
Vicki
April 2, 2023
Thank you so much for this excellent course! I will definitely be returning to your RAIN meditation regularly. The learnings leading up to the meditation were very helpful in doing each step of RAIN. Feeling very grateful. Thank you
Trusted by 35 million people. It's free.
Get the app
