Meditation: A Practice of RAIN

Tara Brach

Tara, Dharma, Selfhelp, Talks, Spiritual, Buddhist, Insight, Audio, Tarabrach, Mindfulness, Rain, Psychology, Compassion, Vipassana, Health & Fitness, Mental Health, Meditation, Guided, Brach, Buddhism, Religion & Spirituality

4.8 • 10.6K Ratings

🗓️ 14 October 2021

⏱️ 20 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Meditation: A Practice of RAIN - The acronym RAIN – Recognize, Allow, Investigate, Nurture – guides us in bringing mindfulness and compassion to difficult emotions. With practice, we can find our way home to open-hearted presence in the midst of whatever arises.

“Don’t turn away.
Keep your gaze on the bandaged place.
That’s where the light enters you.”
~ Rumi

Transcript

Click on a timestamp to play from that location

0:00.0	The following meditation is led by Tara Brock.
0:07.3	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:37.3	This is a meditation using the acronym RAIN.
0:47.5	Recognize, allow, investigate, and nurture, bringing mindfulness and compassion to an
0:58.4	area of difficulty in our life.
1:02.8	So invite you to begin by paying attention to the movement of the breath and sensing
1:12.6	the possibility of relaxing with the breath.
1:19.8	You might sense the in-breath being like an balloon that's inflating, just filling yourself
1:27.0	receiving, healing, prana, life, and the out breath of releasing, letting go.
1:50.5	As you breathe, you might sense that there are areas in your body that are wanting to
1:55.7	let go that naturally can release right now.
2:02.4	Perhaps letting go in the shoulders, softening the hands, relaxing the belly, relaxing
2:28.8	the heart.
2:48.7	Continue to relax with the movement of the breath.
3:01.9	The mind drifts with thoughts and you notice that just relaxing open.
3:11.4	Feel your senses be awake and gently landing, resting again with the breath.
3:38.1	It's from this wakeful presence that you can scan your life now and sense if there's
3:55.3	a place of difficulty that's bringing up challenging emotions.
4:04.8	Maybe an illness or something going on in a relationship, conflict, an addictive behavior,
4:13.8	something going on at work that is triggering, feelings of fear, or hurt, or shame, sadness.
4:27.5	Bringing to mind a situation that in some way brings up reactive emotion that you'd
4:40.6	like to find more balance in the mid-star.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Tara Brach, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Tara Brach and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.