Building up self-nurturing compassion

 Tara Brach's process called RAIN

"The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps:

Recognize what is happening;

Allow the experience to be there, just as it is;

Investigate with interest and care;

Nurture with self-compassion.

You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise.

• Visit RAIN: A Practice of Radical Compassion for a full description of the steps of RAIN. Download a new free printable guide here: RAIN: A Practice of Radical Compassion (PDF).

• The RAIN of Self-Compassion includes the steps of RAIN, as well as some translations to other languages.

• Radical Compassion, Tara’s guidebook to RAIN, addresses in depth the many applications of RAIN, and how to work with an array of challenges that arise.

• Download your free Radical Compassion Study Guide.

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Note: The Two Versions of the Acronym RAIN:

There have been two primary forms of the RAIN acronym circulating in the meditation spheres, and we would like to clarify between the original and more recently evolved versions. (read more)"

https://www.tarabrach.com/rain/