May 21, 2024



The RAIN Meditation – A Path towards Self-Compassion and Healing.

5 min read


In today’s fast-paced world, many of us find ourselves trapped in a cycle of self-judgment and feelings of unworthiness. We constantly strive to meet the expectations of others and internalize the belief that something is fundamentally wrong with us. This mindset can be detrimental to our well-being and prevent us from experiencing genuine intimacy and joy in life.

However, there is a way out of this trance of unworthiness. Through the practice of mindfulness and self-compassion, we can awaken our hearts to the goodness and purity within us. One powerful meditation technique that cultivates self-compassion is the RAIN meditation.

What is the RAIN Meditation?

The RAIN meditation, coined by Michele McDonald, is a simple yet profound tool for practicing mindfulness and self-compassion. The acronym RAIN stands for:

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

By following these four steps, we can develop a deep understanding and acceptance of our emotions, thoughts, and behaviors, leading to healing and transformation.

Step 1: Recognize What’s Going On

The first step of the RAIN meditation is to recognize what is happening within us. This involves consciously acknowledging our thoughts, feelings, and behaviors in any given moment. By becoming aware of the patterns of our mind, we can start to break free from the trance of unworthiness.

Common signs of the trance include a critical inner voice, feelings of shame or fear, and physical sensations of anxiety or depression. It’s important to remember that different people may respond to feelings of unworthiness in various ways. Some may become busy, trying to prove their value, while others may withdraw or resort to addictive behaviors.

However, recognizing that we are at war with ourselves is empowering. It allows us to see the invisible and toxic gas of self-judgment that we have been breathing. By shining a light on our inner struggles, we can begin the journey towards self-compassion and self-acceptance.

Step 2: Allowing: Taking a Life-Giving Pause

Once we have recognized what is going on within us, the next step is to allow the experience to be there, just as it is. This means creating a space of acceptance and non-resistance for our thoughts, emotions, and sensations.

Often, when faced with unpleasant experiences, we react by piling on judgment, numbing ourselves, or redirecting our attention elsewhere. However, allowing requires us to pause and intentionally relax our resistance. It doesn’t mean that we agree with our self-judgment or negative beliefs; rather, we acknowledge their presence and the underlying pain they may represent.

By creating this space of allowing, we open ourselves up to a deeper understanding of our own being. We begin to see more clearly the roots of our suffering and can make wiser choices in life. It is in this space that compassion can flourish and healing can occur.

Step 3: Investigating with Kindness

Once we have allowed our experience to be present, we can move on to the third step of the RAIN meditation: investigating with kindness. This step involves bringing curiosity and focused attention to our present moment experience.

By asking ourselves questions such as “What most wants attention?” or “How am I experiencing this in my body?”, we can delve deeper into the underlying causes of our suffering. This kind of inquiry allows us to uncover unconscious beliefs and emotions that may be controlling our experience and perpetuating our identification with a limited, deficient self.

However, it is crucial to approach this investigation with kindness and unconditional care. Without a heartspace where everything that is, is welcome, true investigation cannot take place. By cultivating an attitude of compassionate curiosity, we can gently explore the source of our suffering and cultivate a more loving relationship with ourselves and others.

Step 4: Natural Loving Awareness

The final step of the RAIN meditation is natural loving awareness. This step involves loosening our identification with the small self and resting in our true nature, which is characterized by openness, love, and awareness.

In this step, there is nothing to do or achieve. We simply allow ourselves to rest in natural awareness, free from the limitations of our thoughts, emotions, and stories. It is in this space of non-identification that we can experience the truth of who we are beyond any self-imposed beliefs of unworthiness or deficiency.

The practice of the RAIN meditation is not a one-time event but a lifelong journey. Each time we recognize the trance of unworthiness, allow our experience to be present, investigate with kindness, and rest in natural loving awareness, we chip away at the old habits and self-beliefs that imprison our hearts. Eventually, we come to realize that our true nature is one of love, compassion, and inherent worthiness.

Benefits of the RAIN Meditation

The RAIN meditation offers numerous benefits for our well-being and personal growth. Here are some of the key benefits:

  1. Increased self-compassion: The RAIN meditation helps us cultivate a kind and accepting attitude towards ourselves, leading to greater self-compassion and self-care.
  2. Emotional healing: By recognizing, allowing, and investigating our emotions with kindness, we can heal old wounds and release patterns of suffering.
  3. Greater self-awareness: The practice of RAIN deepens our understanding of our own thoughts, emotions, and behaviors, allowing us to make more conscious choices in our lives.
  4. Improved relationships: As we develop a more loving relationship with ourselves through the RAIN meditation, we are better able to extend that love and compassion to others, leading to healthier and more fulfilling relationships.
  5. Freedom from self-judgment: The RAIN meditation liberates us from the grip of self-judgment and the belief that something is fundamentally wrong with us, allowing us to live with greater authenticity and joy.


The RAIN meditation is a powerful tool for cultivating self-compassion and healing. By recognizing, allowing, investigating, and resting in natural awareness, we can break free from the trance of unworthiness and awaken to the truth of our inherent goodness and worthiness.

Through consistent practice, the RAIN meditation can bring about profound transformation in our lives. It empowers us to release self-judgment, heal emotional wounds, and cultivate a deep sense of self-compassion and love. As we embrace the healing power of the RAIN meditation, we open ourselves up to a life of greater authenticity, joy, and connection with ourselves and others.

So, take a moment to pause, recognize what’s going on within you, and embark on the journey of self-compassion and healing with the RAIN meditation. Your heart will thank you.

RAIN Meditation

Additional Information:

Primary Keyword: RAIN meditation Secondary Keywords: self-compassion, healing, mindfulness, self-awareness, emotional well-being Tone of Voice: Empowering, compassionate


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