Updated: Mar 21, 2021
By Tara Brach
R - Recognize what's happening inside yourself in the moment
Name it (fear, worry…etc)
"I am not my thoughts. I don't have t believe my thoughts."
A - Allow, let be what's here
Can I let this be?
"This is the reality of the moment. I am not going to try to
get rid of it or ignore it or fix it"
Mentally whisper "it's ok" or "this belongs" or "yes"
I - Investigate
Investigate the sematic contact with
vulnerability inside yourself
What are you unwilling to feel?
Discover what you've been keeping away from
N - Nurture
Nurture the way you respond to vulnerability
Think of the way you express love
and comfort to a loved one in trouble
This allows healing
Ask yourself what does this part (the vulnerable place within yourself)
most need to be comforted
Look into yourself with interest and gentleness
The Goal is to get to a compassionate presence
Download the full meditation guide below