Return to Presence with the RAIN of Self-Compassion Practice

If you are finding the weight of the world a touch too weighty, and your thoughts are echoing such, if feeling a little displaced, vulnerableuncertain or insecure, try this clever little acronym to help you return to calm presence. Though it was included in this collection of healing responses to difficult times, sharing here as part of a new series of humble healing posts, for it truly is a potent practice.

“To help people address feelings of insecurity and unworthiness, I often introduce mindfulness and compassion through a meditation I call the RAIN of Self-Compassion,” says Tara Brach. “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.”

RAIN can take you out of the trance of uncertainty, shift your mind state to more compassionate places, and help you weather whatever difficulties you may be dealing with.

“As you practice you may experience a sense of warmth and openness, a shift in perspective. RAIN is a practice for life—meeting our doubts and fears with a healing presence. Each time you are willing to slow down and recognize, oh, this is the trance of unworthiness… this is fear… this is hurt…this is judgment…, you are poised to de-condition the old habits and limiting self-beliefs that imprison your heart,” says Tara Brach.

“Gradually, you’ll experience natural loving awareness as the truth of who you are, more than any story you ever told yourself about being “not good enough” or “basically flawed.” The greatest blessing we can give ourselves is to recognize the pain of this trance, and regularly offer a cleansing rain of self-compassion to our awakening hearts.”

RAIN of Self-Compassion Practice

The RAIN acronym stands for:

  • Recognise what is going on.
  • Allow the experience to be there, just as it is.
  • Investigate with kindness.
  • Natural awareness, which comes from not identifying with the experience.

For more mini offerings for conscious creatives, you may enjoy this 2 Minutes of Stillness Meditation, to Find Clarity & Presence with a Swift Meditation for Busy Creatives, or like to try this Hunsani Meditation to Sleep Well and Wake Full of Creativity.

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