Walking in RAIN
An adaptation of Tara Brach’s RAIN meditation and Russ Harris’ Dropping Anchor exercise
This is a practice for times when you’re struggling with strong emotions, especially ones you’d rather not be feeling. See if you might be willing to try it, even if your mind is telling you it won’t help.
Let’s take a walk. Take whatever pace feels right in this moment. Notice your breath, the sensations of your lungs pulling air in and pushing it back out. Check in on your willingness to move — maybe it feels good, or maybe you don’t really feel like walking right now. Simply notice these responses and allow each foot to keep lifting and falling, propelling you forward. Feel free to stomp, shuffle, move slower or more quickly — whatever aligns with your current state.
RECOGNIZE what’s inside you right now. Notice and name each thought, each emotion, each sensation, one at a time. Observe any reactions — perhaps tensing up, or trying to hurry through a particular feeling. If you get distracted, this is perfectly normal — gently bring yourself back to your current inner state.
ALLOW whatever is coming up to be there, just as it is. This might be uncomfortable; allow the discomfort, too. Return to your breath, feeling the air expand your chest and belly, making room for all of your internal sensations. Tell yourself, “It’s okay for this to be here right now.” If you feel overwhelmed, or if you need to pause your movement at any time, do so. It’s okay to take a break. When you feel able, start walking again and check back in with your internal state. Imagine your spine like a wooden beam, holding you up. Allow your shoulders to move back, opening up your chest. Soften, just a little bit, around your internal experiences.
INVESTIGATE what doesn’t feel good, the stuff that’s hardest to allow. If there is anger — irritation, annoyance, rage, fury — let’s consult it. What is your anger fighting to protect? What is the part of you that feels angry? If there is pain — sadness, hurt, fear, anxiety — let’s approach it gently. What is this vulnerable part of you? What does it need?
NURTURE the part of you that is suffering. Notice how you are already nurturing your body by moving and breathing. Feel the solidity of the ground as your feet each make contact and lift back up. You can offer kind words to the painful part of you — perhaps a message of reassurance, acceptance, or love. You might place a hand on your heart or on your belly, visualizing warm, calm energy flowing into you.
Let’s connect with the environment. Look at what you can see around you. Take a moment to observe buildings, trees, streets, cars — colors, shapes, sizes. Notice and name each visual detail one at a time. Shift your awareness to what you can hear. Notice sounds that might be quiet or loud, near or far. Name each sensation one at a time. Feel the breeze, the sun, the rain — whatever sensations the current weather has to offer you. And amidst all of this, notice yourself moving, breathing, and noticing.
Check in once more on your inner experience. See if you can tap into areas of peace, allowing, opening up, or groundedness.
As we wind down this exercise, take stock of your options for what’s next. Consider your values as a compass pointing you toward the next meaningful step in your day.
