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RAIN Mindfulness Technique

Cory Muscara



Mindful Tip



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RAIN Mindfulness Technique

A transformative, 4-part mindfulness practice to meet any moment.

RAIN is a mindfulness practice

popularized by the teacher, Tara Brach.

It's a four-part acronym that

stands for recognize, allow,

investigate, and nurture.

So imagine you're caught in a

trigger, you're feeling overwhelmed.

The first thing you would do is just

recognize that the experience is here.

You're dropping from being on automatic

pilot to actually being attuned

and mindful of your experience.

A stands for allow the

experience to be here.

This is essentially communicating

to yourself, it's okay

to feel what I'm feeling.

I stands for investigate.

What might this be pointing to?

What might the trigger be?

What sort of wisdom might be coming

from this emotional experience

telling me to do something?

And N stands for nurture.

This is offering yourself some

self-compassion, I'm here for you.

We'll get through this.

Let's figure out the best response.

RAIN can be a powerful practice to

bring more mindfulness into your life.

Have some fun trying it out.

Take care.

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