RAIN Follow: Being with What Is


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

Seated Women Meditating
RAIN Follow: Being with What Is 1

We’ve all seen the pictures of serene younger girls 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. Reality is, mindfulness is about being current with no matter is arising, irrespective of how uncomfortable the current second could be. That’s the place RAIN apply could be a super assist.

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

What’s RAIN Follow?


R stands for recognizing what is going on in a given second. It’s usually 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 vital step towards moderating our response to problem.


A stands for permitting bodily, psychological or emotional state that’s current. We’ve all realized that sure psychological states and/or feelings are culturally acceptable, whereas others aren’t. Love, happiness, kindness, calm and generosity are among the “good” states. Anger, disappointment, jealousy, resentment and frustration are among the “dangerous” states. However actuality is, all of those states go to each one among us every now and then. 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 under the extent of considering. That is essential, as a result of our ideas can feed and delay our psychological/emotional states.


N stands for both of two ideas—non-identification or nurturing. McDonald’s unique mannequin makes use of the previous. Training non-identification is to do not forget 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 via the sky. We don’t personal them. They aren’t who we’re.

An Different Ending to RAIN Follow

Tara Brach has adopted “nurture” as the ultimate step. Investigating uncomfortable psychological/emotional states could be intense. Typically we are able to really feel a bit battered after the investigation stage. It’s arduous, usually humbling, work, so doing one thing to nurture ourselves afterward can convey steadiness. You could possibly 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 along with your companion animal(s). Take a soothing nap. In fact, you possibly can apply each non-identification and nurturing if that works finest for you.

RAIN apply provides us a framework for working with difficult conditions. As soon as we turn into comfy with working towards RAIN whereas we meditate, we are able to prolong it into our every 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 may also help us discover peace, even within the midst of problem.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating 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 guide 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 Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.

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