Guided Meditation: The Practice of RAIN with Tara Brach
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- Guided Meditation: The Practice of RAIN with Tara Brach
The acronym RAIN - Recognize, Allow, Investigate, Nurture - guides us in bringing mindfulness and compassion to difficult emotions. With practice, we can find our way home to open-hearted presence in the midst of whatever arises.
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With thanks and love,
Tara
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I found myself responding to the "holder and the held" by changing the phrase into a physical sensation I felt at that exact moment. "I am crying but I am also the one wiping away the tears." I had an awful day, but I am so grateful to be my own place of comfort
This speaks to my heart so much, thank you 💞💫
I know the feeling, I’ve had similar experiences. It’s reassuring to know there’s the capacity to be this way.
Beautiful work -- thank you for sharing.
I use this in my journalling too. I write the whole process out. I often find thoughts and feelings I didn’t know I had. I end with nurturing and an exploration of how I’m being held by a powerful much greater than me- a form of prayer.
I know you must have heard this a thousand times:
RAIN literally saved my life... thank you so much for the light you bring to the world!
First time I hear it. Glad it did.
I think so deeply that its like a therapy session thank you
I love the quote:
“Don’t turn away.
Keep your gaze on the bandaged place.
That’s where the light enters you.”
~ Rumi
Id love to learn more of what that means ❤
@@kjbkjhkjhjk7775 You will. It takes time and it's so very difficult. I'm having trouble with the Investigating part. I love that quote as well. I find that it's hard for me to accurately capture what it means but i feel the quote is about addressing ones pain & suffering as honestly as you can and not to keep it hidden. The light that shines through is the healing that begins and grows the more one commit themselves to the practice or, as Tara says, learning to stay.
Powerful quote. It spoke to me too. Thought of Leonard Cohen’s song Anthem
"I can be the holder and the held at the same time" deeply comforted me today. I had a big breakthrough when I heard my nurturing self say "You are not broken." Much gratitude for your loving kindness, Tara.
sounds like such a powerful breakthrough
Thank you Tara! I come back to this video again and again and again...
Thank you so much for this practice and all your talks.
I have just lost count now of how many people to whom I have recommended you ,how many times I have listened to your gentle wisdom and how many times I have wished that any people in power could tap into your kindness ,particularly any who feel the sting of oppression ,on all levels ,even within themselves ,or who need to get off the hamster wheel of modern life somehow .
Same!! So glad I found this!
Hi there ! Glad we agree . I use it so often ,not just randomly anymore . Take care
Today was my first attempt at this practice. I find it hard to really lean into the Nourish aspect as I am still figuring out how to love and nourish myself. For now I will remind myself that I'm doing my best and that I'm doing the work!
Thanks!
Thank you for the invitation today. I learned something today. I will return.
My heart is filled with pain and joy. The pain I've been denied for so many years and the joy to finally recognize it. And I will never let go this part of myself anymore. Thank you Tara Brach, for this beautiful meditation, there is magic in there. My prayers and my deep gratitude to you, thank you, thank you, thank you!!! ❤️
“I said: what about my eyes?
He said: Keep them on the road.
I said: What about my passion?
He said: Keep it burning.
I said: What about my heart?
He said: Tell me what you hold inside it?
I said: Pain and sorrow.
He said: Stay with it. The wound is the place where the Light enters you.”
― Rumi
The most beautiful and effective practice on a day when I was feeling inadequate because I could not meet a deadline / goal. Thank you
Thank you for no ads
Thank you for this Tarah. When I allowed myself to fully feel the fear, I completely broke into tears. I didn’t realize I’d been judging myself for feeling bad, and just allowing myself to feel the pain and fear opened me up to the wisdom from my heart that whispered “I’m never leaving you, love.”
Thank you so much, such kindness and care
This meditation has helped me a countless amount of times when I was feeling overwhelmed. My gratitude is enormous. ♥
Going to try and do this practice every day for a month :)
I'm meditating more to seek a life with less suffering and through Sam Harris's Waking Up app found YOU! Thank you both for your wisdom. It's already beginning to make a huge difference in my life.
Thank you, Tara.
I love this approach. So gentle, yet thorough. Really grounds me in what matters when dealing with something especially difficult. Thank you as always, Tara💚
This popped up on my screen and feels like the answer to a prayer really. Thank you.
❤❤❤❤ thank you so much
Thank you for your time and help.
It's a life changing experience for me.
This is the most essential form of self care I can offer myself during uncomfortable emotions ❤ I recommend this to anyone who is suffering as a way of deepening love and self acceptance ❤
Thank you🙏❤️
Thank you once again Tara ☺️❤️
Therapy to the max
Thank you so much. I love this meditation. It brings peace snd strenght at the same time
Tara Brach....your work and meditations are changing my life 💙.
Precious channel. Thanks, Tara, for sharing.
Tara Brach you inspire me us very much! Thank you for these meditations.
Thank you for your generosity and kindness Tara. I really want to practice this perspective of meditation.
Thank you Tara 🙏💛✨
Great contribution. A stranger to me is struggling today -- sent her this great introduction to loving awareness. Rain Rain Rain Rain!
This practice has transformed my approach to the day.... feeling more engaged and energised 💛
Very powerful for changing paradigms between the base ego and the Self which is unlimited. Reminds me of my past training in NLP and Time Line Therapy. Thank you for doing this work. 👍😇🥰
This practise has changed my life. Thank you ever so deeply, Tara. 🙏🏼
I found it most helpful to do this work when really triggered, feeling abandoned and depressed. It can really lessen the negative feelings. Doing it just now, when not triggered, any shift was not as noticeable. But I think it is, like any meditation, something that must be done repeatedly to get the full benefits it offers.
This is something I. Do every morning and thru out day too. Thanks it helps to calm me down. Feel less judgement of myself for my suffering. A long on going process but this gives me hope. Thank you
Got the suggestion from my singing teacher to use the sample of a meditation guide in a GCSE composition, that is meant to serve as a break from pain and stress in life (also she is 100% trying to subtly get me to try meditation because she know's i am a stressed kid), this is a really nice audio and i'll put some timestamps to parts i liked in this comment below
0:50, 1:00, 1:47, 2:59, 3:45, 6:38, 6:48, 7:17, 9:37, 11:09, 12:09, 13:31, 14:49, 15:06, 16:13, 16:46, 17:00, 17:38. 18:03, 18:57
Thank you Tara 🙏🏼
Thank you Tara, this is really helping me.
This work is so powerful! ❤ I am also reading your book Radical compassion and it’s so aligned thank you so much
Such a good thing: being able to bring love to myself without depending on anyone else.. self-soothing. Thanks Tara. ♥️
100% effective. Magic. Namaste Tara 🙏
Thank you Ms Tara🙏🏻best wishes of joy from Mexico
This practice is so useful for when ocd flares up for me. Thank you so much.
Thankyou this is a very powerful practice! your words and guidance were right along with the inner realms i was in during this healing process
Love this meditation. Each time is an unique and healing moment.
So very beautiful. I just listened to it 3 times in a row 💜
This is amazing Sara. Thank you 🙏🏻.
Thank you so much🙏♥️
Thank you. So Grateful.
This is so helpful. It's much appreciated.
Thank you
This was recommended to me by a doctor but I just can’t understand it. Do I have to close my eyes? Could I do this while laying in bed? Also, must this be done only during a time of distress/anxiety attack or could it be done when you’re having a good day and aren’t stressed out at all?
I’m guessing that this video would be most effective when going through distress and listening to it to try to relax. Anyhow, thanks for the video and to everyone in the comments - I hope that you find peace to deal with whatever brought you to Ms. Brach.
Hello. It can be done with eyes open or close, whatever you want. Also you can lay in bed, or in a sofá, chair... The posture is not very important. Finally, I think It can be done with anxiety and with days more calm. A hug and have a nice day ❤😊
@@marcoslara230That's what I was going to say but you expressed your reply quite well. Thank you for your input.
Thanks for the helpful information. Much appreciated.
This technique retrains your brain to not react to distress. By relaxing while recognizing and allowing distress the brain learns to not add more to it by reacting to it. Giving your distress and yourself sympathy tells you brain that it is OK. I almost completely got rid of my anxiety by doing this meditation. You can do it yourself without the video. I usually do it with my eyes closed so that I can concentrate on my internal sensations. It is important to not try to change the anxiety just let it be however it is, it may get worse, stay the same or reduce. One day I had an anxiety attack, I just sat with it with my eyes closed and applied RAIN. The anxiety got worse and worse, but I just sat there and tried to relax. I stayed there for a couple of hours, for some reason I just felt I had to do it. Then suddenly the anxiety seemed to just drain out of me and was replaced by a feeling of calm.
This is beautiful Tara, thank you
thank you!
This was so therapeutic thanks so much ❤💞
Thanks
❤❤❤❤❤
Namaste
When you invite me to imagine someone I can trust, someone that loves me unconditionally. I, sometimes struggle with that.
That’s a tricky one for me too,,, even the person whos loves me doesn’t fit this for me sometimes, I think of a passed family member or pet that brings me feelings of comfort and love. That works well for me.
Good luck with your practice
@@mr.houghton1836 beautifully said 🙏
@@trishcovich1923 I was introduced to this practice through Tara Brach’s talk with Sam Harris,
I highly recommend his app ‘Waking Up’ it’s on Android and iOS,,, he has lots of other great guests, but this one really touched me.
Have a great day!
Try imagining a white or violet light around you.
Sometimes when we can’t think of people, just think of a benevolent energy in the form of light. Hope this helps.
I too have struggled with this at times.
An idea: If you feel connected to Tara, you could try using her as the being/teacher/healer that is there for you in the moment.
I find it easy option as I have been connected to her through her teachings for quite some years now. I truly feel subjectively that she is there for me/us, and I can channel that energy and love.
All the best on this one journey friends :-)
Tarah what do you say at the end- keep your eye on the bandits place or the bandaged place I’m confused 😂- I really love this rain meditation and I’d like an even longer one if possible? Thankyou for your work 🙏❤️
😂😂😂 it's bandaged place
Thank you Tara
🙏❤️
How do I know if my situation is traumatic?
Sweet
When I hear the question "What the part of you that is hurt needs?", I'm like.... I don't know, it's not an easy question to answer. I don't know what it needs in order to feel better, and maybe there is something in me that prevents me from receiving this information.
@madmax9009 I'm in the same in the same position as you. Tara makes you think about issues that we normally don't express, at least to this degree as expressed with RAIN. My experience has been just to stick with it especially when you are presented with something that is this difficult.❤
Well if your hurt is addictive behavior, your hurt could need to hear that it's okay, there is nothing wrong with you. You will be okay and the feeling will pass. If your hurt is pain from someone else, you could need validation and comforting like you didn't deserve that, you weren't doing anything wrong, you are a good person. Maybe think if someone you knew had your hurt, what would you say to offer them comfort?
💝🙏
Trying this for years not seem to be getting a breakthrough
but why does Tara never credit Michele McDonald, who invented the RAIN acronym?
can this help with breakup?
How did you know?
🌹⛲🌱🙏
So many lists of possibilities. I find it very distracting. It could be this or that or the other. Is there a feeling of clench-or rawness or aching or squeeze? I can’t find the feeling as I’m so preoccupied with listening to all these. It spoils it for me.
I believe my sister is going to slowly lose her mind with early onset Alzheimer’s.
This was really triggering unfortunately. I love your talks, but I had a hard time with this today
My comment has just disappeared in front of my eyes
Please stop presenting meditation as a means to "relax". If you're angry, you're angry, but that doesn't mean you can't meditate and observe.
Hogwash
Thank you for this meditation..! ❣️
I have used it on quite a few different topic’s & people & the insight that is revealed from a place of truth & from the Heart!
Prompted me to reach out & say Thank you 🙏🏻 ❤
(I actually just sent it to a girlfriend of mine to assist her & have sent to a few people..!
So thank you on their behalves aswell!❣️🤍😇☮️
Thanks
Thank you for your time and help.
It's a life changing experience for me.
Thank you very much ❤
Thank you 🙏❤️
Thank you Tara
❤❤❤
Thank you Tara