RAIN Mindfulness Meditation

Mindfulness meditation is one of the best things you can do for yourself each day. RAIN offers a simple, structured practice that is easy to follow for beginning meditators, while still offering plenty of room to go deeper.

RAIN is built around four steps: Recognize, Allow, Investigate, and Nurture.

We first recognize what is arising, then simply allow it to be. From there, we investigate our experience more deeply, exploring the thoughts, emotions, and sensations that are present. Finally, we nurture ourselves, meeting whatever we find with kindness and compassion.

Combined, these four steps offer a clear process for bringing yourself back into the present moment, becoming more aware of your inner experience, and learning how to process what arises without immediately resisting, avoiding, or trying to change it.

The first session of this course offers a theoretical overview of RAIN and an understanding of how and why the practice works. From there, you will be guided through a series of RAIN meditations, giving you the opportunity to learn the technique through practice rather than theory alone.

The final session brings everything together with a recap and review, so you can continue using RAIN as part of your own meditation practice.

This audio course is a free supplement to the book ‘Mindfulness, A Guidebook To The Present Moment’