Tara Brach, a clinical psychologist and meditation teacher, leads this guided heart meditation, RAIN of compassion, which begins with sensing the heart’s intention to awaken compassion.
RAIN of Compassion
Tara Brach guides us through this RAIN of compassion meditation. She begins this meditation by inviting us to open ourselves to our own intention to awaken or expand the heart within us. From there, we move into visualizing an openness of sky expanding from within us, permeating the mind as it leaves a gentle smile behind. This opening sets the stage for softness, surrender, and openness.
RAIN Acronym
Brach uses the RAIN acronym as a tool to facilitate this mindful compassion practice. It stands for:
- R – Recognize what is going on;
- A – Allow the experience to be there, as it is;
- I – Investigate with interest and care; and
- N – Nurture with self-compassion.
Keeping this in mind can help us to return to presence when the mind wanders (which it will do from time to time). It allows us to experience things as they are without judgement or persuasion for things to be different. Even if challenging emotions are present, we can use this acronym to remind us to allow this experience to be present, and to move through it with compassion and curiosity.
After RAIN?
Tara Brach also teaches what comes After the RAIN. Her talks on the subject describe a homecoming to our essential nature, wakeful, loving awareness.
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