Class 4 Invitations: Awareness of Emotions and working with RAIN
- Continue to practice mindful stillness at least a few minutes each day such as mindful breathing, 10-breaths practice, or work with Mindfulness Daily.
- Read Chapter 1 of Tara Brach’s book Radical Compassion, “Learning to Love Yourself and Your World with the Practice of RAIN,” available to read for free online here.
3. Practice RAIN at least once during the week. Guidance with the process is helpful, and Tara Brach offers a number of guided meditations and other resources on her website:
- Bringing RAIN to Difficult Emotions: a 30-minute guided meditation You can access a pdf of this RAIN process here.
- Using RAIN to work with fear.
- Using RAIN to work with blame.
- Using RASIN to work with self-blame.
- Using RAIN to work with the wanting mind.
RAIN can be particularly powerful when practiced with a partner. Tara explains the process, and offers a guided practice, here.