RAIN is a four-step mindfulness technique developed by meditation teacher Michele McDonald and popularized by Tara Brach for working skillfully with difficult emotions. The acronym stands for: Recognize (notice what is happening), Allow (let the experience be there without trying to fix or avoid it), Investigate (bring curious attention to how the emotion feels in the body), and Nurture (offer yourself compassion). RAIN provides a structured framework for turning toward difficult emotional experiences rather than away from them, transforming the meditation cushion into a laboratory for emotional healing. Tara Brach's books 'Radical Acceptance' and 'True Refuge' have made RAIN widely accessible.
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