You might be saying yes to the part of you that is saying, “I hate this!” That’s a natural part of the process. At this point in RAIN, you are simply noticing what is true and intending not to judge, push away, or control anything you find.

Take a few deep breaths, and with each exhale let go of any obvious tension in your mind and body. Now shift your attention fully away from any remaining stories or thoughts, and notice your actual present-moment experience. What sensations are you aware of in your body? Are there any strong emotions present? Do you feel anxious or restless as you

When I assume the facial expression and body posture that best reflect these feelings and emotions, what do I notice?

whatever thoughts, emotions, feelings, or sensations you are experiencing right now. The key question here is this: “What is happening inside me?” See if you can take the perspective of a non-judging witness, and be curious!

In inviting Mara to tea, the Buddha was saying yes to the present moment and yes to all of life. In contrast, our habitual ways of saying no—of resisting or avoiding our experience—create more suffering. Consider what happens when Mara appears in the shape of fear, hatred, anger, or hurt. Our mind says no by immediately assuming that something is w

Many spiritual traditions describe presence as an open, sunlit sky. When presence is full, like the sky it is luminous and boundless, and it provides warmth and nourishment for life. All kinds of weather systems pass through it—happiness, sorrow, fear, excitement, grief—but like the sky itself, presence can hold them all.

The more quickly we become aware of our “no,” the better we can respond to Mara. The difficult situations that evoke a habitual “no”

This forgetting is a part of being in trance—a partially unconscious state that, like a dream, is disconnected from the whole of reality. When we’re in trance, our minds are narrowed, fixated, and usually immersed in thought. Our hearts are often defended, anxious, or numb. Once you recognize the signs of trance, you will begin to see it everywhere

thoughts, emotions, feelings, or sensations you have just recognized. You initiate it by gently asking, “Can I be with this?” or “Can I let this be?” It’s natural to feel resistance at this point—you wish some