RAIN of Self-Compassion
As we have talked about self-compassion recently, there are more practices and meditations that build our kindness and compassion for ourselves along the way. One practice is the RAIN meditation, most commonly associated with meditation teacher and psychologist Tara Brach.
Mindfulness and meditation is all about letting things be - we’re not instructed to change the present moment, or even let things go. We are just making space for what’s already there, in the present moment, and just experience it. The RAIN meditation guides us through this experience in a compassionate way.
The Steps of RAIN
Practice the RAIN meditation with Tara!
Recognize what’s happening. Notice what’s going on inside of you at that moment, including the sensations, emotions and thoughts. Become aware of what stands out or the overall emotional tone
Allow life to be just as it is. Allow what’s happening by just breathing and letting it be. There’s no need to change it or judge. It may be helpful to consider words like “What is… is.” You might notice resistance and can allow it, without judgment.
Investigate with a gentle, curious attention. Now that you’ve allowed yourself to pay attention, investigate what feels most difficult. Ask yourself what the worst part of this is, what is wanting the most of your attention; where you feel your feelings the strongest in your body; what does this part need most right now. Note this isn’t an investigation of your mind or an invitation to analyze; rather, it’s an exploration of your body.
Nurture with loving presence. Notice your natural response to what you sense is most needed, calling upon your own inner-wisdom, and offer it to yourself. Perhaps it is some loving words or an internal embrace to yourself. Tara often will suggest putting your hands over your heart or thinking to yourself, “It’s okay, sweetheart. We’ve all been there.” Notice if there’s a shift or a softening in your body.
This practice not only builds compassion as we nurture ourselves, but also allows us to detach from our strong emotions so we no longer identify with them or as them. I am not anxiety, I just may be experiencing anxiety in the moment. I am not anger, I may just be experiencing it at the time. Meditation and mindfulness practices allow us to build non-judgmental awareness of our thoughts and emotions so we can better regulate them.
Ready to learn more about self-compassion and cultivate it in your own life? Contact Kara to schedule an appointment! Don’t hesitate to call or email now!
Sources:
Brach, Tara. Radical Acceptance: Embracing Your Life with the Heart of a Buddha. New York: Bantam Books, 2004. Print.
Brach, Tara. Radical Compassion: Learning to Love Yourself and Your World with the Practice of Rain. , 2019. Print.
Practice the RAIN Meditation with Tara Brach - Mindful
Tara Brach Leads a Guided Meditation: The RAIN of Self Compassion - YouTube
