R.A.I.N Mindfulness Technique Guided Meditation

The R.A.I.N technique is an 4 part mindfulness practice to support you in moving through strong emotions or difficult challenges.

1. Recognize - what is happening right now.
2. Allow - the experience to be here. Can you sit with it for a few breaths?
3. Investigate - with gentle curiosity and compassion why you might be feeling this way.
4. Non-Identify - can you take a step back from the problem. Create some distance between you and the situation and just notice the thoughts and feelings.

Reviews

It was a very interesting practice. And I loved the music.
The concern that came surprisingly in the foreground of my thoughts during the practice was that my Mom is dying, and I don’t want to face it. I want to support her and be best daughter that she could have, but I don’t want to face life without her. I lived most of my life with her when we were taking care of each other depending on what was going on, but I’m 63 now and she’s 94.
We were there for my Dad in his last days. With Mom as a partner, while it that was very hard to face my Dad dying, we supported each other; we had each other’s back.
I don’t feel like my brother is on the same page in fact he’s been wanting Mom to “hurry up about it” so he can live his own life: actions speak louder than words.
Unfortunately in this practice, the beautiful music was set too loud and the voice was exceptionally soft and I missed several key points.
Please listen to the recording again and equalize the sound so that the voice is louder than the music.
Otherwise it sounded very useful.
Blessings to you and all on this journey.
Warmly,
Anne