Step 3: Explanation

The facilitator explains what RAIN is and how the training is divided: the first practice is about you, the second and third exercises are both about you and others (5 minutes).      

Example:  

A lot of our life we experience in an automatic mode, we are not actively present doing the things we do, instead we are in a trance. For example: I lock my door and then I am driving to work, I know exactly how to get there, I do not need to think about all the steps, I just do it. Or I am scrolling on my phone, and suddenly an hour has passed. Or I am walking through a store and suddenly realize I am comparing my body with every [other person of my gender] I see. This is not conscious nor aware. This is living life being possessed by my emotions and thoughts, being reactive to experiences, and even disassociating. The RAIN meditation is an easy-to-remember tool for practicing mindfulness and compassion so you can live your life with more awareness and kindness, for yourself and your surroundings.

So, what is RAIN? It is an easy acronym to remember: 

• Recognize what is going on 
• Allow the experience to be there without judging 
• Investigate with interest and care 
• Nurture with compassion 

We will first practice RAIN on ourselves, followed by exercises to see and understand other people better with love in our heart. This might seem strange or even scary, but I ask you to keep an open mind. You’ve nothing to lose and so much to gain, after all.