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This is an encore practice with former co-host Sarah Jane Shangraw from back in November 2019.

Developed by Tara Brach, RAIN is a technique you can use to skillfully relate to difficult emotions in life, whether they turn up in a meditation session or in daily life. The acronym — which stands for Recognize, Allow, Investigate, and Nurture — invites us to accept inner discord with an open heart.

I, Jen, wanted to share this practice as a companion to the most recent episode on Self-Compassion (#113). RAIN evolved as an approach to working with the hindrances, where the Buddha himself implored us to meet common meditation obstacles (aversion, craving, dullness, restlessness, and doubt) as inevitable and, therefore, not worthy of self-criticism. The practice of RAIN provides us with steps for letting go of self-judgement while inviting in the natural impulse to alleviate our own suffering through kindness and acceptance.

You can find Sarah Jane at https://www.sarahjaneshangraw.com/coaching.html where she offers online classes and coaching support.

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SMP welcomes your comments and questions at feedback@skillfulmeanspodcast.com. You can also get in touch with Jen through her website: https://www.sati.yoga

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