RAIN Practice Mindfulness: 10 Evidence-Based Coaching Practices
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For RAIN Practice Mindfulness, these are the strongest matches in the current practice library.
Practices that may help
- RAIN Meditation: Tara Brach’s Four-Step Practice
RAIN is a four-step mindfulness practice developed by Tara Brach that stands for Recognize, Allow, Investigate, and Nurture. It is designed to meet difficult emotions — fear, shame, grief, anger — with mindful awareness rather than avoidance or overwhelm. The steps draw on mechanisms shared with acceptance-based therapies (ACT, MSC, MBCT); the RAIN sequence itself is practitioner-developed and not yet independently trialed as a protocol. - After RAIN: resting in natural, open awareness
After the four steps, rest in the open awareness that remains — not returning immediately to doing.
RAIN Meditation: Tara Brach’s Four-Step Practice - Mini-RAIN: a 2-minute version for mid-day use
Apply the four steps rapidly in 2 minutes to break emotional reactivity in the middle of a difficult moment.
RAIN Meditation: Tara Brach’s Four-Step Practice - The attitudes of mindfulness
Cultivate the inner stances — non-judging, patience, beginner’s mind, acceptance, letting go — that make attention healing rather than harsh.
Mindfulness-Based Stress Reduction (MBSR) - Practise with the unexpected
When things go wrong unexpectedly, use that moment as the actual practice rather than a break from it.
Lojong: Tibetan Mind Training - Informal everyday mindfulness
Bring full attention to one routine daily activity — eating, washing dishes, walking — as a practice.
Mindfulness-Based Stress Reduction (MBSR) - Non-grasping awareness: letting arise and pass
Watch thoughts, sensations, and emotions arise and dissolve without grabbing or pushing.
Shikantaza: Just Sitting - The three-minute breathing space
A short, three-step mini-practice to step out of autopilot in the middle of a stressful day.
Mindfulness-Based Stress Reduction (MBSR) - Arrive: openly notice what is happening right now
Pause and acknowledge thoughts, feelings, and body sensations without editing.
The Three-Minute Breathing Space - Work as practice (samu)
Bring full, wholehearted attention to ordinary tasks, treating activity itself as meditation.
Zen Practice (Zazen and Beyond)
Does this sound like the set of challenges you might be facing?
- When I finally work through a hard feeling I rush straight back into doing and it all snaps shut again
- Something just got to me in the middle of my day and I can feel myself reacting, but I’ve only got a couple of minutes before I have to keep going
- Whenever I try to be present I end up grading myself
- The second something throws me
- I can be calm on the cushion and then completely lose it the moment real life starts
Related concerns
- Rain Mindfulness Exercise Therapist Aid
RAIN is a four-step mindfulness practice developed by Tara Brach that stands for Recognize, Allow, Investigate, and Nurture. It is designed to meet difficult emotions — fear, shame, grief, anger — with mindful awareness rather than avoidance or overwhelm. The steps draw on mechanisms shared with acceptance-based therapies (ACT, MSC, MBCT); the RAIN sequence itself is practitioner-developed and not yet independently trialed as a protocol.
- Rain Meditation Tara Brach S Four Step Practice Under Stress
RAIN is a four-step mindfulness practice developed by Tara Brach that stands for Recognize, Allow, Investigate, and Nurture. It is designed to meet difficult emotions — fear, shame, grief, anger — with mindful awareness rather than avoidance or overwhelm. The steps draw on mechanisms shared with acceptance-based therapies (ACT, MSC, MBCT); the RAIN sequence itself is practitioner-developed and not yet independently trialed as a protocol.
- Rain Method Mindfulness
RAIN is a four-step mindfulness practice developed by Tara Brach that stands for Recognize, Allow, Investigate, and Nurture. It is designed to meet difficult emotions — fear, shame, grief, anger — with mindful awareness rather than avoidance or overwhelm. The steps draw on mechanisms shared with acceptance-based therapies (ACT, MSC, MBCT); the RAIN sequence itself is practitioner-developed and not yet independently trialed as a protocol.
- Rain Mindfulness
After the four steps, rest in the open awareness that remains — not returning immediately to doing.
After RAIN: resting in natural, open awareness
- Rain Mindfulness Exercise
After the four steps, rest in the open awareness that remains — not returning immediately to doing.
- Raisin Exercise Mindfulness
Eat a single small food item (a raisin, a chocolate, a nut) with complete meditative attention as a regular practice.
The raisin exercise and mini-meal meditation
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