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Mindfulness is the practice of tuning in to whatever is happening in the moment, noticing it for what is it without judging it or forming opinions about it. As far as mindfulness practice is concerned, dissatisfaction, suffering, pain, discomfort, self-deprecation, and difficult emotions are just things that can happen, things that can come up for you. Applying mindfulness to them helps you learn to manage them, perhaps even to dissolve them completely.
If it sounds like it might be difficult to apply mindfulness to such negative phenomena, I’ve got a lovely practice that helps. It’s called RAIN.
RAIN, of course, is an acronym. There are a few different versions of the acronym floating around. They all represent the same practice steps, but some of the acronyms are easier to understand than others. I particularly like Tara Brach’s version of the acronym:
R - Recognize
A - Allow
I - Investigate
N - Nurture

Peaceful Moment of the Week: California Poppy in Monica's Back Yard
 
Recognize
To recognize is to see what’s coming up for you. It means putting your attention on your thoughts, feelings, emotions, and body sensations and acknowledging them.
Allow
Once you’ve taken notice of what’s going on, just allow it to be there without making any attempt to change it or avoid it. Accept that this is what’s happening right now. This doesn’t mean you have to like what’s there or agree with it. But, you can simply let it be there. It can be helpful to coach yourself with a short phrase such as “let it be,” “it’s okay,” or “allow.”
Investigate
Investigate does not mean analyze or even think about what you’re experiencing. It means to become curious about what’s happening. It’s a way of deepening your attention.
Check in with your body to notice how the feelings, thoughts, and emotions are affecting it. Also notice any ways in which you are judging, reacting to, or trying to avoid what you are feeling or thinking. Allow all of these reactions to just be there just as you are allowing the feelings and thoughts themselves to be there. Just notice without judging. Everything that comes up for you is allowable in this moment.
Nurture
To nurture is to offer yourself support. It’s a self-compassion practice. In fact, Tara Brach calls this entire practice “The RAIN of Self Compassion.” Nurturing involves sensing what you need in the way of kindness and support and giving it to yourself. Perhaps you realize you need to feel safe. You might say to yourself, “it’s okay, I’ll take care of you.” Maybe you sense you need someone to recognize that you’re feeling bad. You might tell yourself, “I see what’s happening, I see you’re suffering.” Offer yourself whatever kind of compassion you need most.


The power of RAIN doesn’t come from trying to abolish or even change our negative feelings or the situations that cause them. It comes from acceptance and self-compassion.
Before we head into a RAIN meditation, I want to offer you a couple of resources from Tara Brach, who is the best source of guidance on RAIN. You can find her introduction to the practice here: https://www.tarabrach.com/selfcompassion1/ and links to her guided RAIN meditations and talks here: https://www.tarabrach.com/rain/

Try RAIN meditation right now
The following is a 12-minute guided RAIN meditation to help you sit with whatever is challenging you right now.