Guided Meditation: The RAIN of Self-Compassion

Guided Meditation: The RAIN of Self-Compassion guides listeners through the RAIN process of recognising what is happening, allowing the experience to be present, investigating it with care, and nurturing themselves with kindness. The session offers a structured way to pause during emotionally difficult moments and respond with awareness instead of automatic judgement. It is inspired by Radical Compassion by Tara Brach and turns one of the book’s central practices into a clear and supportive guided meditation.

• The session walks you through RAIN: recognise what is happening, allow it, investigate it with care, and nurture yourself with kindness.
• Recognising what is happening is the first step, and it means naming the experience instead of pushing it away.
• Allowing the experience to be present lets you stay with a hard feeling rather than fight it.
• The session gives you a structured way to pause during emotionally difficult moments.
• The aim is to respond with awareness instead of automatic self-judgement, which helps restore calm.

Asseel Eissa is a yoga instructor who collaborated with the Durar Team to create this guided meditation series. In this session, she leads listeners through each stage of the RAIN process with a calm and reassuring approach that supports emotional awareness and compassionate self-care. Instagram: @asseel.eissa