Message from Tara: Welcome to “Transforming Suffering with RAIN”

Self-compassion is the beginning of all emotional and spiritual healing, and compassion for others is the medicine our world needs to move towards harmony and peace.

This program introduces the RAIN meditation, the most powerful practice I know for healing our own hearts and bringing our full loving into the world.

While we each have the capacity for love and compassion, it is by intentional practice that we develop a truly wise and caring heart. Through this course you’ll learn a structured pathway for using the acronym RAIN (Recognize-Allow-Investigate-Nurture). Together, we’ll explore how the RAIN practice can help you:

Pause and come home to embodied presence
Regard your inner life with friendliness and care
Loosen the grip of chronic self-judgment
Cultivate compassion for yourself and others
Alleviate the suffering from emotions like fear, shame and anger
Heal addictive and reactive patterns
Revitalize and transform your relationships

As you learn how to use this simple technique to undo emotional tangles, you will begin to experience the healing and spiritual freedom that becomes possible when we contact the vulnerability within ourselves and others, and respond with a loving heart.

I hope you will enjoy!


What is the course format for Transforming Suffering with RAIN?

This is an on demand, self-paced course. You can start any time and go at your own pace.
The course is comprised of 4 modules with 2 video sessions of 10–35 minutes each (all are closed captioned)
Sessions include guided practices
Practice sessions offered after each module include a guided meditation and journaling exercises.
Bonus materials and resources for further study

For help purchasing or accessing this course, please review these Frequently Asked Questions. If you need further assistance, or to inquire about disability-related accommodations, contact tech support.

Watch Intro Video

Preview a clip from Session 1 here:

Tara Brach

Tara Brach holds a PhD in Clinical Psychology and teaches meditation internationally. Founder of the Insight Meditation Community of Washington, DC (IMCW), Tara is the author of the bestselling Radical Acceptance, True Refuge, Radical Compassion and her latest book, Trusting the Gold. For over 40 years, Tara has been exploring the interface of Buddhist and Western psychology in addressing the great suffering that arises when we close our hearts to ourselves and others. Tara's weekly podcasts are downloaded over 2 million times each month. Along with her colleague Jack Kornfield, Tara offers a certification program for mindfulness teachers with participants from more than 50 countries.

Course curriculum

  • 1

    Welcome & Introduction

    • A Message from Tara

    • Getting Started - “Transforming Suffering with RAIN”

  • 2

    Module 1: Saying Yes to Life

    • Session 1: Remembering Who We Are

    • Session 2: RAIN Creates a Clearing

    • Practice A: Meditation and Journaling

  • 3

    Module 2: Reconnecting to a Caring Heart

    • Session 3: Living from the Wholeness of Our Being

    • Session 4: Stepping Out of Reactivity

    • Practice B: Meditation and Journaling

  • 4

    Module 3: Bringing RAIN to Blame

    • Session 5: Letting Go of Anger and Blame

    • Session 6: Breaking the Cycles of Violence

    • Practice C: Meditation and Journaling

  • 5

    Module 4: Awakening Compassion with RAIN

    • Session 7: The Trance of the Unreal Other

    • Session 8: Widening the Circles of Compassion

    • Practice D: Meditation and Journaling

  • 6

    Course Completion, Additional Resources, Feedback and Acknowledgments

    • Additional Resources, Student feedback and Acknowledgments

    • A Final Note from Tara...

  • 7

    Bonus #1: RAIN Partners

    • What are RAIN Partners?

  • 8

    Bonus #2: RAIN - A Practice of Radical Compassion

    • RAIN: A Practice of Radical Compassion - with Downloadable PDF

  • 9

    Bonus #3: Radical Compassion: Learning to Love Yourself and Your World with the Practice of RAIN

    • Read Chapter One of Radical Compassion [FREE ACCESS]

    • Radical Compassion: A Study Guide for Book Groups and Individual Exploration [Printable PDF]

Join Tara in "Transforming Suffering with RAIN"