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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

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

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To wrap up the 4-part series on practices and teachings that nature open-heartedness, we're focusing on self-compassion.

We can be our own worst critics, but the wisdom teachings want us to remember that compassion shouldn also be directed towards ourselves. We are, after all, manifestations of the divine.

So, in this episode we look at what Buddhism, Yoga, and Taoism have to say about self-compassion (which - spoiler - isn't much!) through the lens of moderation, non-harming, and cultivating contentment. We also take a look at what modern psychology research - primarily by Dr. Kristen Neff - has to say about the benefits of self-compassion.

Jen also answers a listener question about how to get started with Buddhist practice before sharing a bit of context behind the two yin yoga micro-practices she's sharing in October.

Resources Mentioned on the Show

• Self-compassion.org ~ hosted by Dr. Kristen Neff
• Self-compassion exercises: https://self-compassion.org/self-compassion-practices/
• Buddha ~ by Karen Armstrong
• Siddharta ~ by Herman Hesse
• Buddhism: A Concise Introduction ~ by Huston Smith & Philip Novak
• Essential Buddhism: A Complete Guide to Beliefs and Practices ~ by Jack Maquire
• The Heart of the Buddha's Teachings ~ by Thich Nhat Hanh
• Bhavana Society Meditation Center
• Plum Village Practice Centers
• Plum Village Meditation Groups
• Mindfulness in Plain English ~ by Bante Gunaratana
• Dharmaseed

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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

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

To support the show, consider a donation via Ko-Fi.

Text me your feedback.

In order to be an open-hearted, compassionate person, we first have to notice the things things that need our support. This is where mindfulness — the practice of presence — comes in. It teaches how to engage directly with what's real, rather than what we wish were true.

This month we're back to mindfulness basics with a guided practice that starts with concentration practice (samata) and then follows with insight (vipassana). The practice starts right away (no intro) and includes periods of silence (nothing wrong with your player).

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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

Fill out this survey to help guide the direction of the show: https://airtable.com/appM7JWCQd7Q1Hwa4/pagRTiysNido3BXqF/form

To support the show, consider a donation via Ko-Fi.