Meditation: The RAIN of Compassion (30 min) -
The acronym RAIN (Recognize-Allow-Investigate-Nurture) is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence.
The 4-steps of RAIN are:
Recognize what is happening; Allow the experience to be there, just as it is; Investigate with interest and care; Nurture with self-compassion. In the moments “After the RAIN,” it’s important to simply notice your own presence and rest in that open, tender space of awareness. When we are no longer identified with passing states like fear or anger, we begin to realize the vastness and mystery of our natural Being.