The book outlines the mindfulness tool, RAIN, an acronym for a four-step process: recognize, allow, investigate and nurture.
Does RAIN help with meditation?
You can take your time and explore RAIN as a stand-alone meditation or move through the steps in a more abbreviated way whenever challenging feelings arise.
What is RAIN in Buddhism?
About 12 years ago, a number of Buddhist teachers began to share a new mindfulness tool that offers in-the-trenches support for working with intense and difficult emotions. Called RAIN (an acronym for the four steps of the process), it can be accessed in almost any place or situation.
What is the RAIN of self compassion?
This talk and meditation explores three key features of the trance of unworthiness and introduces this guided meditation based on the acronym RAIN (Recognize, Allow, Investigate, Nurture) that awakens self-compassion and de-conditions the suffering of being at war with ourselves.
How do you use the RAIN technique?
Here are the basic steps you can take to RAIN on your parade of negative thoughts, soothe yourself, and move on:
- R = Recognize. Recognize the emotions or thoughts that are troubling you. …
- A = Acknowledge, Accept, Allow. …
- I = Inquire, Investigate. …
- N = Non-identification.
What are 3 mindfulness techniques?
3 Mindfulness Techniques Guaranteed to Help You Perform at Your Best
- Counting your breath. Sit quietly with your eyes closed or half open, clear your mind, and count your own breath without trying to change or control it. …
- Lengthen your exhale. Count as you breathe. …
- Breathe through alternate nostrils. …
- Make it a habit.
What are the 4 steps of RAIN?
They are evaporation, condensation, precipitation and collection.
Who created rain meditation?
RAIN is a process that was developed by Michelle McDonald as part of the mindfulness movement, which is characterized by an emphasis on maintaining awareness of your surroundings and the thoughts and feelings that accompany them without judgement. This means no reliving the past, and no preparing for the future.
What is process of rain?
Clouds are made of water droplets. Within a cloud, water droplets condense onto one another, causing the droplets to grow. When these water droplets get too heavy to stay suspended in the cloud, they fall to Earth as rain.
Where did Tara Brach grow up?
Brach, 52, was raised in Montclair, New Jersey. Her father was an attorney, and her mother ran the local chapter of the National Council on Alcoholism and Drug Dependency. After graduating from Clark University with a political-science degree, she spent ten years in ashrams studying and teaching yoga and meditation.
How do you meditate when overwhelmed?
Redirect your attention to external sensations. Meditate with your eyes open rather than closed. Keep your attention focused on external sensations such as listening, looking, or tasting. Observe the world around you.
What is love and kindness meditation?
Loving-kindness meditation (sometimes called “metta” meditation) is a great way to cultivate our propensity for kindness. It involves mentally sending goodwill, kindness, and warmth towards others by silently repeating a series of mantras.
What is compassionate meditation?
Compassion meditation involves silently repeating certain phrases that express the intention to move from judgment to caring, from isolation to connection, from indifference or dislike to understanding.
How can I accept emotions without Judgement?
Emotional acceptance promotes mindfulness, or the ability to see the emotion for what it is without judging it or attempting to get rid of it.
- Step One: Identify the Emotion. The first step is to identify the emotion you are having. …
- Step Two: Getting Some Space. …
- Step Three: Give the Emotion a Form.
What do you know about RAIN?
Rain is liquid precipitation: water falling from the sky. Raindrops fall to Earth when clouds become saturated, or filled, with water droplets. Millions of water droplets bump into each other as they gather in a cloud. When a small water droplet bumps into a bigger one, it condenses, or combines, with the larger one.