R.A.I.N.
A mindfulness technique to navigate emotional challenges with self-compassion and curiosity.
Why it works
Processing your difficult emotions with mindfulness and self-compassion is particularly useful during emotional triggers or when you are feeling overwhelmed.
How to practice
Guide yourself through the four steps of RAIN, developed by meditation teacher Tara Brach, spending 30-60 seconds on each step: R: Recognize what's happening in body and mind A: Allow the experience to be there without trying to change it I: Investigate with curiosity and care N: Nurture yourself with self-compassion
Good to know
Start with mild emotions before working with intense ones. Use a gentle touch (such as your hand on your heart) during the nurture phase.
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