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Guided Meditation: Acceptance

Updated: Jul 19, 2023

The R.A.I.N. technique, developed by meditation teacher and clinical psychologist Tara Brach, is an effective practice for cultivating acceptance and involves four steps, Recognize, Allow, Investigate and Non-identification or Non-attachment.

Remember that R.A.I.N. is a process that you can use in any situation where you are experiencing discomfort or difficulty. With practice, this technique can help you to cultivate greater mindfulness and acceptance in your life.

Begin by finding a comfortable and quiet place where you can sit or lie down. Close your eyes or soften your gaze, take a few deep breaths, and allow your body to relax.

Bring to mind a situation or experience that is causing you discomfort or difficulty. This might be a challenging emotion, a physical sensation, or a difficult thought. Allow yourself to fully acknowledge and feel the discomfort or pain that comes with this experience.

Take a few moments to simply recognize what is present in your experience. Notice any thoughts, emotions, or sensations that arise without judging or trying to change them. Simply observe them with a sense of openness and curiosity.

Allow whatever is present to be there, without resisting or pushing away the experience. Give yourself permission to feel whatever you are feeling, without trying to change or fix it. Let go of any expectations or judgments about how you "should" be feeling.

Investigate the experience more closely, with a sense of curiosity and non-judgment. Take a closer look at any physical sensations, thoughts, or emotions that are present. Ask yourself questions like: What does this feel like in my body? What thoughts are associated with this experience? What emotions are present? Simply observe what arises, again without trying to change or fix it.

Finally, practice non-identification or non-attachment to the experience. Recognize that the experience is not who you are, and that it will pass. Allow yourself to cultivate a sense of detachment or non-attachment to the experience, which can help you to accept it more fully.

Take a few deep breaths and bring your attention back to your body. Notice any shifts or changes in your physical sensations and allow yourself to feel a sense of peace and acceptance.

When you're ready, slowly open your eyes and take a few moments to ground yourself before returning to your day.


This podcast is part of the Airwave Media podcast network. Visit to listen and subscribe to other great shows like The Daily Meditation Podcast, Everything Everywhere and Movie Therapy. We’d deeply appreciate your support at Our podcast is now available to view on our YouTube Channel, so be sure to follow us there and on Instagram @amindfulmomentpodcast. Visit our website, to access podcasts, scripts and book recommendations.

A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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