R.A.I.N Practice: Nurturing Self-Compassion

The RAIN practice, initially taught by Insight Meditation teacher Michelle McDonald and now shared by other Insight teachers such as Tara Brach, is a beautiful blend of mindfulness and self-compassion.

RAIN is a four-step process:
1. R: Recognize the experience of emotions, thoughts, physical sensations, etc.
2. A: Allow the experience to be as it is for the time being
3. I: Investigate or show Interest in the experience with an open mind and heart
4. N: Nurture with compassion

The first three steps allow us to connect mindfully to our experience, and the fourth step brings in the cultivation practice of self-compassion.

I guide you through this practice as we open to a difficult situation that needs your kind and gentle care. It will allow you to feel what needs to be felt within a spacious and compassionate energy for authenticity and deep healing.

Reviews

Very soothing and relaxing RAIN meditation. The poem at end supports self-nurture and compassion. Thank you, Theresa.