Meditation · Mindfulness
RAIN Meditation
Tara Brach's 3-15 minute practice for meeting a difficult emotion
Tara Brach's RAIN — a portable mindfulness practice for meeting a difficult emotion in the moment. Recognize, Allow, Investigate, Nurture. Takes 3–15 minutes.
R — Recognize (name what's here: 'anxiety', 'shame', 'grief')
A — Allow (let it be here without pushing it away)
I — Investigate (where in body? what does the vulnerable part need?)
N — Nurture (offer what's needed: a hand on heart, kind words, presence)
After RAIN — what shifted (not fixed, shifted)
You can't RAIN it away
RAIN is not a bypass — it's a way of being WITH what's here. Sometimes what shifts is the emotion; sometimes what shifts is your relationship to it. Both count.