Written by:

Updated on:

February 12, 2024

Developed by Tara Brach, R.A.I.N. is an acronym that stands for recognize, allow, investigate, and nurture. It is a process we can use when working with difficult emotions.

This RAIN meditation script is a summary of how to use the process. It should be considered as a brief introduction to the practice. The practice, when explored with care and within one’s window of tolerance, may help to nurture difficult emotions and enhance self-compassion.

May it support you in developing a more curious and loving relationship to whatever you are experiencing.

  • Practice Time: Approx. 10 minutes
  • Purpose: Acceptance and Self-Compassion
  • May Help With: Difficult Emotions, Self-Care
  • Practice Level: Advanced
rain meditation script, A RAIN Meditation Script for Difficult Emotions

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Here’s a Sample of the “A RAIN Meditation Script for Difficult Emotions” Guided Meditation Script:

You can use it with any experience, make it a stand-alone meditation practice, and return to it with ease in daily life.

It is especially helpful with difficult emotions and thoughts.

Sit comfortably and begin bringing your awareness to your present-time experience.

Give yourself a minute or two after closing the eyes to notice what you hear, what you feel in the body, and what is occurring in the mind.

Bringing up a difficult experience or emotion, start with recognition.

Recognize the thoughts coming up, the sensations in the body, and the critical inner voice you often hear.
rain meditation script, A RAIN Meditation Script for Difficult Emotions

Spend a few minutes just acknowledging the presence of the difficulty, tuning in to the different ways it manifests in your experience.

Move to the next phase: allowance or acceptance.

With unpleasant emotions, the habit of the mind is to try to get rid of these experiences.

Instead, allow it to be present in you.

You may try offering this simple phrase of equanimity and acceptance:

“Right now, it’s like this.”

rain meditation script, A RAIN Meditation Script for Difficult Emotions

Download this Entire Guided Meditation Script for Free, Just Enter Your First Name and Email Address:

How to Use the RAIN Meditation Script

This RAIN guided meditation script is a short introduction to the process of recognizing, allowing, investigating, and nourishing (or nurturing) our experience. It should be used solely as an overview to the practice of RAIN, helping you to memorize the steps.

When working with difficult emotions, it is important to explore with care. We should take our exploration in baby steps, remembering the importance of staying within our window of tolerance. ‘Feeling more’ is not always ‘better’ when it comes to mindfully working with difficult emotions.

To deepen your awareness of how to use the RAIN guided meditation, explore the resources that Tara Brach offers.

Conclusion 

No matter what we are feeling, we deserve our own care and compassion. The RAIN meditation script is a wonderful introduction to how we might bring curiosity and nourishment to difficult emotions. May this script support you in developing a wise and gentle relationship with yourself.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]