Try This Meditation Practice When You Feel Stuck and Stressed

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Originally developed more than 20 years ago by meditation teacher Michele McDonald, Recognize, Allow, Investigate, and Non-Identification, also called RAIN, has become a well-loved, four-step mindfulness technique taught by leading meditation teachers and mindfulness-based therapists for easing stress, anxiety, and other often uncomfortable feelings. 

Tara Brach, PhD, who blends Western psychology and Eastern spirituality and founded the included this meditation practice in her recent book, Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. “It’s a way to access mindfulness and compassion when you’re in a moment of feeling really stuck,” says Brach. “When we’re encountering emotional difficulty or we get reactive, we usually forget what to do. RAIN is an easy-to-remember set of steps that can help reconnect us, so we can access presence and open mindedness.” Brach changed “Non-Identification” to “Nurture,” to accommodate the need for self-compassion in this process. “For most people, when we’re feeling shame or fear or anger or hurt, we need to bring self-compassion to that vulnerable place before we can be free,” Brach explains.





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