In the next chapter, Chapter 3 “RAIN Reveals Your True Self”, in our book this month, Radical Compassion, we work with connecting with our “future self” first and then the full RAIN meditation. In regard to the “future self,” you can also call this Wise Self, Higher Self, Awakened Heart, Higher Consciousness, or whatever words express your evolved being.
We first use the guided practice of working with our “future self” and in doing so we are feeling the warmth, openness, kindness, caring, and wisdom. This “future self” assists us with compassion for what we may be experiencing in the moment.
This will then help us to translate this idea into our full RAIN practice. In the RAIN meditation practice, we are using: recognize, allow, investigate, and nurture as we bring mindfulness and compassion to an area of difficulty in our life. We start with taking time to settle and deeply breathe, and as we are ready, we bring to mind a difficult situation or emotion that we may be experiencing. Tara recommends not using a situation that evokes trauma. Use a situation that is one that is moderately conflictual or upsetting in nature.
As we are with this situation, we recognize and allow what feelings may be present and we watch this as if we are watching a movie. We notice our judgment, anxiety, fear or whatever is present for us. We then deepen our attention and investigate further. This is not a time to become intellectual about what is occurring, instead we look at the somatic response. What is felt in the body when I notice this anger, fear, or sadness or whatever may be there for us. Maybe there are questions we ask ourselves. Maybe we notice where our vulnerability is within.
As we do this, we ask this vulnerable place within what it needs. This is the nurturing aspect of RAIN. Maybe there are compassionate words we say to ourselves or maybe we place a hand on our heart. After the RAIN, we spent some moments resting in the heart space presence, observing how we feel.
You can listen to my Mindfulness class on this topic below. This focuses on Chapter 3 in Radical Compassion, “RAIN Reveals Your True Self.” Also see Tara’s study guide in the resources below.
- Explanation and Guided Practice of Calling on Your Future Self (0:00 – 14:55)
- Explanation of RAIN (15:00 – 21:00)
- Full RAIN Meditation Practice (21:00 – 44:00)
Audio from the Session
Buy the book, Radical Compassion, on Amazon
Tara Brach’s RAIN Resources including Study Guide, other PDFs, and audios
I look forward to joining you with this practice throughout the month here on my website, my Tuesday livestream, and also in my free mindfulness classes hosted by My Vinyasa Practice.
Details on all of my classes here. If you need assistance in working through this RAIN process, I can assist you with my Transformational Mindfulness Coaching services. I use this with clients.
Tara Brach, one of the foremost Mindfulness teachers has written a book Radical Compassion. She uses a specific technique called RAIN, which is an acronym that helps us to work with both physically and emotionally challenging experiences, such as anxiety, worry, or guilt. We can use this along with Loving-Kindness meditation.
In meditation classes, I have frequently taught this practice. I’d like to share it with you as well here so you may find a gentleness of compassion and love as you allow the shower of RAIN to wash over you.