Through RAIN, we can bring mindfulness and compassion to difficult emotions we experience. The acronym RAIN, as taught by my mindfulness meditation teacher Tara Brach, stands for:

1. Recognize: Seeing clearly what's going on and how we are stuck inside an experience;

2. Allow: Creating space to be with the experience just as it is; 

3. Investigate: Moving from the story and beliefs to getting in touch with the actual lived experience, with kindness; and 

4. Nurture: Offering kindness inwardly. 

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