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Zusammenfassung von Radical Compassion

Name: Radical Compassion
Rating: 4.6 (227 reviews)
Author: Tara Brach

Tara Brach

Learning to Love Yourself and Your World with the Practice of RAIN

4.6 (227 Bewertungen)

36 Min.

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Radical Compassion
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What’s in it for me? A tried-and-true method for overcoming adversity.

The world can be a turbulent, troubling place. Our media is often a constant stream of bad news, and our personal lives can be similarly fraught with stress, anxiety, and uncertainty. In these blinks, you’ll learn how to deal with these challenges by using RAIN, the philosophy and practice of mindfulness expert and clinically trained psychologist, Tara Brach.

A combination of eastern spiritual practices and modern brain science, RAIN meditation practice is a path to peace in four steps: Recognize, Allow, Investigate, and Nurture.

In these blinks, you’ll learn the skills and mindset necessary to hone your own RAIN meditation practice. Filled with practical tips and engaging stories from a lifetime of assisting others to live in the moment, Brach’s guide will help you reap the rewards of a more mindful life.

In these blinks, you’ll learn

what meditation can do for anxiety;
how to have tea with a demon; and
why remembering death isn’t always grim.

The key message here is: You can create the mental space you need to gain that perspective, by using the RAIN meditation technique.

With chores, meetings, bills, and traffic, daily life can sometimes seem like an endless parade of things to do and problems to solve. Getting through the day can feel like being lost in a dense forest: around each corner is just more undergrowth, with no exit in sight.

In these moments, when you feel like there is no way out, carve out a clearing. Create a bit of space to breathe. You’ll find that when you do, you’ll finally be able to see a path forward. It sounds easy enough, but how is it done?

The key message here is: You can create the mental space you need to gain that perspective, by using the RAIN meditation technique.

So what is the RAIN technique? Well, RAIN is an acronym for a four-step meditation practice. It’s designed to give you distance from life’s problems, and allow you to live in the moment. The first three steps were developed in the 1980s, by senior Buddhist teacher Michele McDonald. Since then, Tara Brach has honed and perfected the practice, adding a final step to awaken self-compassion.

When you’re feeling stressed, anxious, or overwhelmed – what Brach calls “being in a trance” – practicing RAIN can help you let go of those negative emotions and be present in the moment.

The RAIN meditation practice begins with R, which stands for Recognize. That’s because, here, you first have to recognize you’re in a trance. Do this by noticing red flags such as compulsive behavior, ruminating on anxious thoughts, or rushing to get things done.

The next step is A for Allow. Here, don’t try to change anything just yet. Simply take a breath, and allow yourself to experience what is happening without judgment.

Once you are centered, it’s time for the third step: I, or Investigate. It asks you to direct your attention inward to uncover why you are feeling this way and what you may need to feel better. Are you feeling fear of failure? Are you feeling torn by multiple priorities? What type of reassurance would help you move on?

The final step is N, for Nurture. Close your meditation by sending a message of support inward to yourself. Gently relax your body as you think of a positive phrase like, “You will be alright,” or “We can do this.”

Following these four steps may only take a few minutes, but can yield powerful results. RAIN meditation helps you turn your attention away from the outside world and toward your inner self. In the next blink, we’ll look more closely at steps one and two.

When you experience negative emotions, don’t lash out in anger. Respond with kindness.

More than 2000 years ago, the Buddha crossed northern India teaching a message of compassion and freedom. He didn’t journey alone, though. Mara, the god of hatred and greed, followed him the length of his travels.

But, interestingly, each time Mara appeared, the Buddha didn’t fight him off. Instead, he would approach the demon and calmly say, “I see you Mara. Come, let’s have tea.” In doing so, the Buddha displayed the first two steps of RAIN: Recognizing and Allowing.

We must break down our defensive barriers to find our inner love and compassion.

In the 1950s, an order of monks had to move their massive, beloved statue of the Buddha. It got damaged in the process, and the outer surface of clay cracked and ruptured. What the monks saw astonished them: the cracks revealed that underneath, the Buddha statue was made of solid gold.

The monks believe the outer shell of clay was added hundreds of years earlier, to protect the treasured Buddha during a time of war. They also believe there is a lesson to be learned from this story.

In order to grow we must leave behind negative beliefs about ourselves.

Lazy, unlovable, a failure. Harsh words like these are painful and dispiriting. Unfortunately, many people hear these judgments all the time – and not from some bully or outside antagonizer. They hear this criticism from themselves.

The key message here is: In order to grow we must leave behind negative beliefs about ourselves.

It’s really important that we nurture our inner goodness, so that we can overcome shame.

Here’s a familiar story: a wealthy father has two sons. The younger one asks for his inheritance early. He leaves home and proceeds to spend all of it on an extravagant lifestyle. A few years later, broke and penniless, the son must return home with nothing but his shame.

The father doesn’t turn him away, though. Instead, he rejoices. He welcomes him back with forgiveness and open arms.

To gain control over feelings like fear and anxiety, we must confront them directly.

A child once suffered from chronic nightmares. Every night, he dreamed he was being chased through the woods by a giant unseen monster. One night, however, having had enough of these nightmares, he resolved to face his fear. In the dream, he stopped and turned to look at the monster. As soon as he did, the creature disappeared and the nightmares ceased!

This story offers an important insight into how negative emotions work. When we try to avoid feeling them, they often just become more powerful still.

Investigating the roots of desire can help us nurture inner wholeness.

Max, a wealthy and powerful CEO, came to Brach with a problem. He called it FOMO, or Fear of Missing Out. Rather than enjoying the successful life he’d built, he was always preoccupied with the next thing: a vacation, a new tech gadget, or an upcoming project. He felt he couldn’t be happy.

To Brach, FOMO sounded like a modern term for a very old affliction; having too much desire. To help Max with his endless pursuit of more, she offered him a classic koan from the Zen poet Ryokan: “If you want to find the meaning, stop chasing after so many things.”

Holding onto anger and resentment can prevent your wounds from healing.

Imagine yourself at the end of your life. When you look back at the people and relationships who defined your decades in this world, what do you see? Were your interactions based on love and openness, or anger and judgment?

These were the questions that faced Charlotte, one of Brach’s older students. After facing a period of poor health, she realized that too many of her relationships were still defined by past arguments and animosity. Moved by this perspective, she sought to open her heart to forgiveness.

The best way to help those you love is to focus on their basic goodness.

The Babemba people of South Africa have a curious custom for when an individual does something cruel or selfish. After someone acts out, the community places them in the center of the village. Then, one by one, each member of the community speaks to them.

Do they berate them for their mistakes or call out their faults? No. In this exercise, every person in the village lists all the times the accused has been kind, loving, or just. Rather than looking for the bad, they choose to remember the good. This is how the community heals.

RAIN can help break down the barriers that separate us from people who we perceive as different.

A man takes a flight from Lagos to South Africa. As he boards, he notices that the two pilots are black. At first, he thinks nothing of it, but when the plane hits rough turbulence, he gets scared. He wonders, “Do these pilots have the necessary skills to land safely?”

A quick conclusion we could draw from this story is that this man is racist. But, the person described here, was, in fact, Archbishop Desmond Tutu, who won the Nobel Peace Prize for his anti-apartheid activism. It was clear he had unconsciously absorbed some of our society’s worst stereotypes, and was practicing Unreal Othering.

Living with an open heart requires being truly present in your daily life.

One of Brach’s fondest memories comes from a meditation retreat she attended with Zen master Thich Nhat Hanh. At the end of the retreat, Hanh instructed each pupil to embrace a partner. As the pairs held one another, the master offered this reminder: both of you will die.

This wasn’t a morbid gesture. It was a loving reminder that life is fleeting and each and every moment is precious.

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Worum geht es in Radical Compassion?

Radical Compassion (2019) is a practical guide to letting go of painful emotions and embracing the world with more love, forgiveness, and compassion. Mindfulness expert Tara Brach presents RAIN, a simple four-step meditation system that helps practitioners cultivate inner strength to overcome life’s many obstacles.

Bestes Zitat aus Radical Compassion

Simply put, RAIN awakens mindfulness and compassion, applies them to the places where we are stuck, and untangles emotional suffering.

—Tara Brach

Wer Radical Compassion lesen sollte

Mindfulness practitioners eager for additional advice
Troubled souls looking to shake negative thoughts
Anyone seeking tools to overcome life’s challenges

Über den Autor

Tara Brach is an internationally-recognized therapist, teacher, and mindfulness expert. She holds a PhD in clinical psychology from the Fielding Institute and founded the Insight Meditation Community of Washington, DC. Her bestselling books include Radical Acceptance (2003) and True Refuge: Finding Peace & Freedom in Your Own Awakened Heart (2013).

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Achtsamkeit & Glück Psychologie

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