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RAIN Follow: Being with What Is



This entry was posted on Apr 18, 2022 by Charlotte Bell.

Seated Women Meditating

We’ve all seen the pictures of serene younger ladies meditating on a sunset-drenched seashore. There are occasions when meditation feels calm and relaxed. However typically, there’s agitation, bodily discomfort and uncomfortable psychological states or feelings. When meditation doesn’t match the serenity picture, we frequently assume we’re simply not doing it proper. Fact is, mindfulness is about being current with no matter is arising, regardless of how uncomfortable the current second is likely to be. That’s the place RAIN apply could be a great assist.

RAIN apply is a technique for being with no matter is arising, regardless of how nice or disagreeable the current second is. RAIN is an acronym for steps we will use to establish, settle for and expertise no matter is arising. The apply was first developed by Perception Meditation trainer Michele McDonald. Authors resembling Tara Brach and Diana Winston have written about it and added it to their instructing curricula.

What’s RAIN Follow?


R stands for recognizing what is going on in a given second. It’s typically simple to foretell how explicit conditions, ideas or reminiscences would possibly set off us. But when we don’t acknowledge what’s current, we frequently find yourself projecting and blaming our discomfort on somebody or one thing else. So recognizing what’s current is a crucial step towards moderating our response to issue.


A stands for permitting bodily, psychological or emotional state that’s current. We’ve all discovered that sure psychological states and/or feelings are culturally acceptable, whereas others aren’t. Love, happiness, kindness, calm and generosity are a number of the “good” states. Anger, unhappiness, jealousy, resentment and frustration are a number of the “dangerous” states. However actuality is, all of those states go to each certainly one of us now and again. They aren’t a mirrored image of who we’re. They aren’t everlasting circumstances. Sure feelings and psychological states is probably not our choice, however we’d like not fall into judging ourselves as a result of they’re current.


I stands for investigating what’s current. That is, for me, the meat of RAIN apply. We examine the sensations related to the psychological state or emotion arising in our our bodies. For instance, what does anger really feel like? The place does it reside? What are the sensations—warmth, flushing, vibration, and so on.? Do the sensations change? Do they wax and wane? Connecting straight with the bodily sensations permits us to drop beneath the extent of considering. That is essential, as a result of our ideas can feed and lengthen our psychological/emotional states.


N stands for both of two ideas—non-identification or nurturing. McDonald’s authentic mannequin makes use of the previous. Training non-identification is to keep in mind that these passing energies aren’t who we’re. Pema Chodron famously mentioned, “You’re the sky. The whole lot else is simply the climate.” Psychological/emotional states are like clouds passing by means of the sky. We don’t personal them. They aren’t who we’re.

An Various Ending to RAIN Follow

Tara Brach has adopted “nurture” as the ultimate step. Investigating uncomfortable psychological/emotional states could be intense. Typically we will really feel a bit battered after the investigation stage. It’s onerous, typically humbling, work, so doing one thing to nurture ourselves afterward can carry stability. You possibly can do a brief self-metta apply. Or just do one thing you’re keen on. Take a stroll in nature, or a spin round your neighborhood. Spend time together with your companion animal(s). Take a calming nap. After all, you’ll be able to apply each non-identification and nurturing if that works greatest for you.

RAIN apply provides us a framework for working with difficult conditions. As soon as we change into comfy with working towards RAIN whereas we meditate, we will lengthen it into our day by day lives. Stepping again and giving consideration to our psychological/emotional state can stop us from reacting in unskillful methods. It will possibly additionally assist us unwind the tendency to evaluate ourselves and others. RAIN apply might help us discover peace, even within the midst of issue.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced instructing in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.


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