The RAIN practice was conceived in the 1980s by Michele McDonald. In the 21st century Tara Brach innovated the practice by modifying the “N” of RAIN from what was originally “non-identification” to explicitly insert self-compassion. Brach changed the “N” to “Nurture” and moves non-identification to “after the rain,” which can include an additional practice step of naming any felt sense arising and having some distance from it.
The Steps of Rain
Recognize when there is energy in your body calling out to be seen and observed. Ask, “what is happening inside me right now?” Remember that you may always recreate your refuge of awareness. This is your homespace.
Allow yourself to step back and rest in the fullness of spacious awareness, as you are, vast and open, without judgement. Practice soften, soothe, allow. Bring your heart into your mind, body, and breath.
Investigate where you feel in your body various tones, patterns, cravings, and aversions. Asking yourself, “what wants my attention right now?” Are there any primary or secondary emotions you can uncover? Are you feeling angry about something unjust or unfair? Are you protecting yourself from a feeling underneath of hurt, loss, or grief? What are you believing in this moment about belonging, choice, relationship, power? Do you see an opponent in front of you? And if so, be curious about that and where you feel it in your body. Investigating is one of the most vulnerable steps of RAIN and is the topic of all of Chapter 3 and Chapter 4.
Nurture yourself with mindful self-compassion practices, over again, as you cycle and repeat the RAIN steps during the course of a 20-minute sit.
RAIN (recognize, allow, investigate, nurture) is an easy way to remember steps for bringing heartful mindfulness into a difficult moment. By applying these tasks when you recognize an unpleasant experience, you may be able to allow it in easier and without judgement. You can be open to investigating what is present with a nurturing kindness.
RAIN is practiced by oneself or with partners, silently, followed by a debrief. Afterthe After-RAIN: Journal for 10 minutes about your experience. Listen to RAIN (Practice 5) from Class #3 The Valence Paradox ⬇️
