The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. This helps us shift from feeling stuck and reactive to the tender and spacious presence that is our true home. With practice, we can find our way home to open-hearted presence in the midst of whatever arises.

RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps:

Recognize what is happening;

Allow the experience to be there, just as it is;

Investigate with interest and care;

Nurture with self-compassion.

Session’s Practice: RAIN Meditation

We recently practiced RAIN Meditation, which focused on cultivating self-compassion and self-understanding by letting go of judgment and quieting our inner critic.

A recording of a RAIN practice can be found below (25:40).

Once you have finished the active stages of RAIN, it’s important to be gentle and kind to yourself, and acknowledge the essence of your own presence by resting in that mindful and nurturing state of consciousness.

The result of practicing RAIN is the awareness that you are no longer confined or attached to any restrictive beliefs about yourself. Be compassionate towards yourself and gift yourself the opportunity to acquaint with the genuine and innate freedom of your being.

For more resources, please visit RAIN: Recognize, Allow, Investigate, Nurture by Tara Brach.

About BIPOC Meditation Gathering

Join us in our monthly BIPOC Meditation Gathering where we create a safe, supportive space for BIPOC individuals through meditation practice. These sessions are held every first Saturday of the month at 7am PST | 9am CST | 10am EST. Feel free to register through this link.

We’re looking forward to seeing you in our community of practice!