COMPASSIONATE - embrace emotional difficulty with loving awareness

COMPASSIONATE ๐Ÿ’ Embrace Emotional Difficulty with Loving Awareness

9 min

Become more familiar with the true natural freedom of your awakened heart.

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Intention Icon

Today, let's become more familiar with the true natural freedom of our awakened heart.

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Compassion is the elixir for our soul, the key to unlock our boundless spirit. Imagine, for a moment, a life where every shadow of suffering and every whisper of hardship is met with a heart so open, so vast, that it transforms pain into power, fear into freedom. This isn't just a dream—it's a path paved by the practice of compassion.

Enter RAIN, a gentle yet profound practice that invites us to Recognize, Allow, Investigate, and Nurture our inner world with tender care. This method isn't just about coping; it's about thriving. It's how we turn the soil of our soul to reveal the seeds of our deepest dreams.

Today's Highlights:

  • Embrace RAIN to navigate emotional storms.
  • Cultivate compassion to unlock true freedom.
  • Let mindfulness be your compass towards self-discovery.

Pema Chodren

“Compassion is not a relationship between the healer and the wounded. It's a relationship between equals.”

– Pema Chödrön, a beloved Buddhist nun and teacher, illuminates the path of compassion not as a one-way street of healing, but as a mutual journey of awakening that connects us all.

Trail Snack

The acronym RAIN is an easy-to-remember tool for bringing mindfulness and compassion to emotional difficulty.

Take your time and explore RAIN as a stand-alone meditation or move through the steps below whenever challenging feelings arise.

R – Recognize what is going on.

Recognizing means consciously acknowledging, in any given moment, the thoughts, feelings, and behaviors that are affecting you. This can be done with a simple mental whisper, noting what you are most aware of.

A – Allow the experience to be there, just as it is.

Allowing means letting the thoughts, emotions, feelings, or sensations you have recognized to simply be there, without trying to fix or avoid anything. You might recognize fear, and allow it by mentally whispering “it’s ok” or “this belongs” or “yes.” Allowing creates a pause that makes it possible to deepen attention.

I – Investigate with interest and care.

To investigate, call on your natural curiosity—the desire to know truth—and direct a more focused attention to your present experience.

You might ask yourself: 

  • What part of me most wants attention?
  • How am I experiencing this in my body? 
  • What am I believing?
  • What does this vulnerable place want from me?
  • What does it most need?

Whatever the inquiry, your investigation will be most transformational if you step away from conceptualizing and bring your primary attention to the felt sense in the body.

N – Nurture with self-compassion.

Self-compassion begins to naturally arise in the moments that we recognize we are suffering. It comes into fullness as we intentionally nurture our inner life with self-care.

To do this, try to sense what the wounded, frightened, or hurting place inside you most needs, and then offer some gesture of active care that might address this need. Does it need a message of reassurance? Of forgiveness? Of companionship? Of love? 

Trust in your goodness. Experiment and see which intentional gesture of kindness most helps to comfort, soften, or open your heart. It might be the mental whisper, I’m here with you. I’m sorry, I love you, and I’m listening. It’s not your fault. 

Trail Mantra

“Heart Wide Open.”

With every heartbeat, let this mantra remind us to expand our inner capacity for love and compassion, embracing ourselves and the world with open arms.

Mindful Moment

Let's practice soothing difficult emotions with an awakening heart.

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The RAIN meditation we unpacked above is a powerful spiritual technology for cultivating compassion in the face of difficult emotions, limiting beliefs, and conflicts with others. Below is a guided RAIN meditation inspired by Tara Brach and first coined by Michele McDonald.

Journal Prompts
  • Reflect on a recent moment of emotional difficulty. How could RAIN have transformed your experience?
  • When have you felt a profound sense of compassion towards yourself or others? Describe that moment.
  • Imagine your heart as a garden. What seeds of compassion would you like to plant there?


“I am a sanctuary of compassion and healing. With every breath, I invite freedom and peace into my heart.”


Bravo for embarking on today's adventure with an open heart! By practicing compassion, you're not only transforming your own life but also contributing to a kinder, more connected world. Remember, the journey of a thousand miles begins with a single step—and today, you've taken a beautiful leap forward. Keep nurturing your heart's boundless capacity for love.

โญ๏ธ Collect Kudo Point

How are you inspired to show yourself more compassion as you venture towards the creation of living your best life?

Share your intention in the comments below, and let's support each other in this journey of heartful transformation!

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