R.A.I.N. ~ Guided Mindful Awareness Practice

Help calm, comfort, and care for difficult, "stormy" emotions and thoughts with kind attention with a little help from this guided practice called "RAIN". This is an adaptation of Tara Brach's version of RAIN. This version was made especially for our "Mindful Explorers" program for families or classrooms. You can do this practice inside or outside. Do this with someone special or on your own. Get comfortable in a seated or lying down position.
People are great storytellers and the stories we feel, see, or tell ourselves replay in our minds over and over leading to feeling stuck in the emotions "the story" evokes. It's important to realize that emotions are neither good nor bad. They simply serve different functions. They are only a problem when they get stuck. This practice shows how to interrupt the downward spiral of difficult, "stormy", negative emotions and thoughts, and how to help calm, comfort, and care for those emotions with kind attention (making deposits into the positive emotions reserve) and a little RAIN.
Learn, practice, and grow skillfully with us. At "Mindful Explorers" we're exploring how to navigate, work with, and decrease the experience and impact of difficult or negative emotions (such as stress, anxiety, overwhelm, depression, anger). You can learn that experiences don’t have to overwhelm you and how to remain calm and centered through life’s ups and downs. This capacity to handle the stresses of day-to-day life increases resilience! At the same time, we're exploring how to increase experiences of positive emotions .
Anytime you're stuck on uncomfortable emotions, come back and practice with a little help from "RAIN".
~Dee DiGioia
This mindful awareness practice (MAPs) video is from our older version of Mindful Kindful YOUniversity "Mindful Explorers" program ~ check out our new version at
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