Working with the practice of R.A.I.N.


Thanks for checking out Your Mindful Coach. You can learn more at or by checking out my podcast on iTunes or Stitcher.

This month, I explore a mindfulness practice called R.A.I.N. Let me know what you think.

The Practice of R.A.I.N.
This week’s podcast begins with breath before transitioning to an exploration of R.A.I.N. The exploration walks through the following acronym:

Recognize – the foundation of mindfulness, to work with our challenges, we must be aware of them!

Acknowledge – far from condoning, acknowledging our emotions and thoughts honors our experience and allows us to explore further.

Investigate – my experience is “real” but is it “true”? What will I do next?

Non-Identify – through awareness, we recognize that our challenges needn’t define us.

Working with R.A.I.N. can unlock our inherent insight and intuition. My experience is that I am often humbled by the conclusions I reach through R.A.I.N. Most often, I discover that something I knew to be true might not be so clear after all. Often, the narrative I’ve constructed about what’s  happening is a figment of my imagination, not a reflection of reality.

I was recently exploring R.A.I.N. with a client to explore the difficult emotions arising from a long-running financial dispute. Just that day, he had received a call indicating he might be liable for a much larger payment than seemed fair. He was able to recognize the emotions of frustration and anger along with a sense of injustice. His acknowledgement of these emotions as normal human reactions to challenging situations gave him the space to explore further. The underlying sense was that “he had been wronged,” repeatedly and damagingly. This recurring theme in his life, expecting to be taken advantage of and fighting any perceived slight, regularly put him on the defensive. As it turned out, there had been a paperwork error, his liability perhaps not so large. Through investigation, he was able to reframe the narrative into, “they just made a mistake” and “they are doing the best that they can.” Although this realization took several hours to arise, such “generosity of assumption” opened space in his heart to approach the causes and conditions of life without automatically assuming the worst. Releasing an identification with the narrative of “being wronged” allows him to respond thoughtfully when action is required.
Click on these links to listen to a guided R.A.I.N. practice or download the episode.
Check out the R.A.I.N. and let me know what happens! If you’d like to learn more, Tara Brach has both written and video resources worth checking out.

3 thoughts on “Working with the practice of R.A.I.N.

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