RAIN STEP-BY-STEP
Taken from “Radical Compassion” by Tara Brach
As you sit quietly, close your eyes and take a few full breaths. Bring to mind a current situation in which you feel stuck, one that elicits a difficult reaction, such as anger or fear, shame or hopelessness. It may be a conflict with a family member, a chronic sickness, a failure at work, the pain of an addiction, a conversation you now regret. Take some moments to enter the experience-visualize the scene of situation, remembering the words spoken, sensing the most distressing moments.
R:Recognize What is Happening
As you reflect on the situation, ask yourself, “What is happening inside me right now?” What sensations are you most aware of? What emotions? Is your mind filled with churning thoughts? Take a moment to become aware of whatever is predominant, or the overall emotional tone of the situation.
A: Allow Life to Be Just as It Is
Send a message to your heart to “let be” this entire experience. Find in yourself the willingness to pause and except that in these moments “what is...is.” You can experiment with mentally whispering words like “yes,” or “let be.”
You might find yourself saying yes to a huge inner “no” to a body and mind painfully contracted in resistance. You might be saying yes to the part of you that is saying, “I hate this!” That’s a natural part of the process. At this point in RAIN, you are simply noticing what is true and intending not to judge, push away, or control anything you find.
I: Investigate with a Gentle, Curious Attention
Bring an interested and kind attention to your experience. Some of the following questions may be helpful. Feel free to expand with them or vary the sequence and content:
- What is the worst part of this; What most wants my attention?
- What is the most difficult or painful thing I am believing?
- What emotions does this bring up (fear, anger, grief)?
- Where are my feelings about this strongest in my body? (Note: It’s helpful to scan the throat, chest, and belly)
- What are the feelings like (raw, hot, clenched)?
- When I assume the facial expression and body posture that best reflect these feelings and emotions, what do I notice?
- Are these feelings familiar, something I’ve experienced early in my life?
- If the most vulnerable hurting part of me could communicate, what would it express (words, feelings, images)?
- How does this part want me to be with it?
- What does this part most need (from me or from my larger source of love and wisdom)?
A common misunderstanding is thinking that investigate is a way to fire up your cognitive skills. While mental exploration can enhance our understanding, opening to our embodied experience is the gateway to healing and freedom. Instead of thinking about what’s going on, keep bringing your attention to your body, directly contacting the felt sense and sensations of your most vulnerable place. Once you are fully present, listen for what this place truly needs to begin healing.
N: Nurture with Loving Presence
As you sense what is needed, what is your natural response? Calling on the most wise and compassionate part of your being, you might offer yourself a loving message or send a tender embrace inward. You might gently place your hand on your heart. You might visualize a young part of you surrounded in soft, luminous light. You might imagine someone you trust-a parent or pet, a teacher spiritual figure-holding you with love. Feel free to experiment with ways of befriending your inner life—whether through words or touch, images or energy. Discover what best allows you to feel nurturing, what best allows the part of you that is most vulnerable to feel loved, seen, and/or safe. Spend as much time as you need, offering care inwardly and letting it be received.
After implementing RAIN, rest in this awareness for a moment—become familiar with it. This is your true home.
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