R.A.I.N. MEDITATION

The acronym RAIN, first coined about 20 years ago by Michele McDonald, is an easy-to-remember tool for practicing mindfulness. It has four steps:

1. Recognize what is going on
2. Allow the experience to be there, just as it is
3. Investigate with kindness
4. Natural awareness, which comes from not identifying with the experience.

 
www.mindful.org/tara-brach-rain-mindfulness-practice/