Tara Brach

The more you recognize trance–bring it into the light of awareness–the less it controls you. We can only begin to free ourselves from the trance of unworthiness when we learn to recognize the beliefs that feed it. In this guided reflection, I invite you to take a few moments to pause and, with curiosity and friendliness, sense where you feel at war with yourself.

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Our habitual ways of avoiding pain keep us from experiencing intimacy with our inner life and with each other. This short talk and guided meditation offers instruction in saying “yes” to the life we encounter. As we release resistance, we discover the creativity, wisdom and love that express our truest nature.

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The acronym RAIN (Recognize, Allow, Investigate, Nurture) guides us in bringing mindfulness and self-compassion to challenging emotions. As you practice this guided meditation, you will find your way home to openhearted presence in the midst of whatever arises.

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RAIN is one of the most powerful tools I know for working with difficult emotions and discovering the freedom of an awake, compassionate presence. In the moments “After the RAIN,” it’s important to simply notice your own presence and rest in that open, tender space of awareness. When we are no longer identified with passing states like fear or anger, we begin to realize the vastness and mystery of our natural Being.

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When we feel held by a loving presence, something larger than our small frightened self, we begin to find space in our heart for the difficult currents of our life, and for the lives of others. The suffering that might have seemed “too much” can now awaken us to the sweetness of compassion.

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Using the acronym RAIN (Recognize, Allow, Investigate, Nurture), this practice guides us in bringing mindfulness and compassion to our inner experience, and then widening the circles of compassion to include others in a more open and tender heart.

Learn more here.