RAIN Meditation

R.A.I.N. is a process developed by Senior Mindfulness teacher Michelle McDonald to help maintain awareness of thoughts, feelings, and surroundings without judgement.

A R.A.I.N. Meditation can be particularly helpful with processing strong emotions. It can help ease the fear around feeling difficult emotions. With practice this process can help us face challenging emotional states with more ease.

R.A.I.N. stands for:

Recognize- a sense of what it is.

Allow- not rejecting what comes up.

Investigate- how does it feel? Become curious about feelings.

Nurture- a self compassion excercise. How do we bring kindness and care admist what is difficult? We open up a space to hold our pain. This can include compassionate touch. By placing a hand over our heart or holding our hands. We can also bring to mind people who represent a sense of nurturing.

After the R.A.I.N. is often described as a state of non-identification. We are able to see our experiences simply arise and then let them pass.