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More self-compassion and resilience with RAIN

The RAIN practice, developed by psychologist Tara Brach, is a mindfulness practice designed to help people respond more skillfully to life's challenges. RAIN stands for Recognize, Allow, Investigate, and Nurture.


Recognize: The first step of the exercise is to recognize what is happening in the present moment. This includes noticing all the physical sensations, emotions and thoughts that are present. Taking a few moments to pause and observe what is going on in the body can help to recognize the whole experience of the moment.


Allow: The next step is to allow these experiences to happen without judging them or trying to change or correct them. Allowing yourself to be present with these experiences without trying to repress or control them can lead to a sense of safety and acceptance.


Investigate: Once you can allow the experience to happen, you can explore it more deeply. This may mean asking yourself questions about what is going on in your body and mind, such as "What am I feeling in my body?" and "What thoughts are occurring to me?" This helps to make the experience more conscious and understandable.


Nurture: The final step of the RAIN is to nurture yourself. This can mean showing yourself kindness, compassion and understanding. It may also mean giving yourself positive affirmations or speaking kindly to yourself. Perhaps gently touching your heart with one hand and your belly with the other. The practice of self-care and self-compassion can help create a sense of balance and well-being.


RAIN practice can be a helpful tool for developing greater self-awareness, self-compassion, and resilience. By acknowledging and allowing our experiences without judging them, we can better explore and understand them and ultimately nurture ourselves in the process.




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