🔭 The Present Perspective Newsletter

💗When difficult emotions show up, try this

Sometimes the most difficult part of meditation is not becoming aware of what we are feeling. It is knowing what to do when we find it.

This week we explore RAIN, a simple yet powerful mindfulness practice that can help us meet difficult thoughts and emotions with greater awareness, kindness, and understanding.

"The simple act of bringing attention to our experience is itself transformative."— Tara Brach

Dear Reader

RAIN is a mindfulness meditation practice that many people find helpful. It was originally developed by insight meditation teacher Michelle McDonald and later adapted and popularised by meditation teacher and psychotherapist Tara Brach.

Tara Brach is well known for her work on Radical Acceptance and her excellent book of the same name. She refined the RAIN practice, making it more accessible and strengthening its emphasis on allowing our experience rather than resisting it.

RAIN stands for:

R – Recognise

A – Allow

I – Investigate

N – Nurture

RAIN provides a gentle and supportive way of relating to whatever arises in meditation. It can be particularly helpful when we encounter difficult thoughts, emotions, or mental states, where our first impulse may be to get rid of them, distract ourselves, or push them away.

By learning to turn towards these experiences, rather than away from them, we develop greater intimacy with our inner world. Over time, this can cultivate insight, self-understanding, and compassion.

We can practise RAIN as follows.

Recognise

The first step is simply to notice what is happening in the present moment.

If we have a busy mind, we recognise that we have a busy mind. If we are feeling an emotion, we acknowledge that emotion. It can be helpful to gently label the experience using simple language such as "busy mind", "sadness", "anger", "loneliness", or "happiness".

Recognising and labelling an experience is mindfulness in action. We cannot label a state unless we are first aware of it.

Allow

Rather than telling ourselves that we should accept our experience, which can sometimes have the opposite effect, we gently offer permission for it to be here.

We might say to ourselves, "I am allowed to feel angry", "I am allowed to feel sad", or "I am allowed to have a busy mind."

This simple act of allowance often softens the immediate resistance we have towards difficult thoughts and emotions. It acknowledges the validity of our experience without making it wrong, and without making us wrong for having it.

Investigate

The next step is to investigate what it feels like to be experiencing this state right now.

What do we notice in the body? What is happening in the chest, stomach, throat, or shoulders? How is the breathing? Is there tension, heaviness, restlessness, warmth, or softness?

This investigation is not an analytical exercise. We are not asking, "Why am I feeling this?" Instead, we are becoming curious about the direct experience of feeling it.

In mindfulness practice, this is often referred to as embodied or somatic awareness. Rather than thinking about our experience, we are feeling it directly through the body.

Another way of describing this step is that we are learning what it feels like to be us.

This process helps us become more familiar with our emotional and mental states. As familiarity grows, fear often decreases. We become more grounded in the reality of the present moment, rather than being swept away by catastrophising, avoidance, or fight-or-flight reactions.

In other words, as we become more intimate with our experience, we often begin to feel safer within it.

Nurture

The final step is to consider what would be supportive for us right now.

Difficult emotional and mental states often arise alongside unmet needs. Nurture invites us to explore what those needs may be and whether there is a way we can respond to them with care.

For example, if we are feeling angry because a boundary has been crossed, what we need may be an honest conversation with the person involved. If we are feeling hurt by an unavoidable life circumstance, what we may need is compassion, gentleness, forgiveness, or rest.

This step invites us to become our own ally. Rather than abandoning ourselves in difficult moments, we offer ourselves the understanding, support, and kindness that we genuinely need.

RAIN reminds us that difficult experiences do not need to be fought, fixed, or avoided. They can be met with awareness, allowance, curiosity, and care. While this does not necessarily make challenging emotions disappear, it can transform our relationship with them. Over time, we may discover that beneath many of our struggles is a simple longing to be understood, accepted, and cared for. RAIN offers a practical and compassionate way of providing that for ourselves.

This week's newsletter is sponsored by 1440.

Many of us are trying to be more intentional about what we give our attention to. In a world of endless headlines, opinions, and algorithms competing for our focus, that isn't always easy.

1440 is a free daily email that curates stories from across science, culture, business, politics, and more, with a focus on helping readers stay informed without the noise.
​
It reaches millions of curious readers each morning and takes about five minutes to read. If you're looking for a thoughtful way to stay connected with what's happening in the world, it's worth exploring.
​

💗 Spring Equinox 5-Day Meditation Retreat, Dunedin, New Zealand​

A unique and non-religious retreat format with times for mindful silence and times for activities, set on Quarantine Island, Dunedin, New Zealand.

Experience five days of calm, connection and personal renewal.

• Deep Calm – Unwind in a beautiful natural setting with time for silence, rest and reflection.
• Practical Tools – Learn mindfulness and meditation techniques to support greater wellbeing in everyday life.
• Meaningful Connection – Reconnect with yourself and build genuine connections with others in a warm and supportive environment.

"Second retreat I have completed with Eric, Kovido and Tee. And I have come away with a profound sense of change. Of calm, Of clarity and sense of self." - Lisa, Alexandra

"The retreat, led by these 2 kind & loving humans, Kovido & Eric, has allowed me to gain confidence in my practice & gave me tools & keys for mindfulness living." - Alice, Central Otago

​
​Teachers: Kovido Maddick and Eric Chagnon
​Location: Quarantine Island, Dunedin, New Zealand
​Dates: Sat 19th to Thur the 24th September 2026
​See all details and pricing here: https://www.mindfulnessdunedin.co.nz/spring-equinox-retreat-2026​

💗 Awakening to Self-Love
6-Day Silent Meditation Retreat, ​Healesville ​Victoria. ​3–8 October, 2026​

The essence of your self-love is woven into the fabric of the universe.

It is integral to you. It just requires the right environment to emerge.

The Awakening to Self-Love, Silent Meditation Retreat provides that environment.

“It was like a balm for the soul.” — Carmel Brock

“I loved the silence, the meditative rhythm of the day and the beautiful food. A perfect environment to go deeply within and touch the universal energy of love while doing important inner work.” — Dr Lisa Shortridge

“I loved the retreat, the silence was great… Stephen and Karl are very down to earth, knowledgeable and surprisingly funny 😊 I found the whole experience very humbling, calming, restful, informative and soul fulfilling.” — Belinda Dubojski

​
​Teachers: Karl Baker and Stephen Archer
​Location: Maitripa Retreat Centre, Healesville
​Dates: Saturday, 3 October – Thursday, 8 October, 2026
​Price: $1,950 all inclusive. Book now with a $500 deposit (non-refundable)

💗 The Ease of Being, Luxury Weekend Retreat, Noosa, 11–13 September​ 2026 ​

When was the last time you truly stopped, breathed, and let yourself simply be?

This premium three-day meditation retreat offers a rare opportunity to step away from the noise and into a world of effortless relaxation, deep presence and quiet luxury.

“The Ease of Being retreat gave me the gift of a weekend filled with peace and calm – time out in a beautiful, natural setting away from the demands of everyday life.” — Christine Donnelly​
​
​Book your place now with a $250 deposit.
​​
Teacher: Karl Baker
​Location: Senses Beach Rd Holiday Homes, Noosa North Shore
​Date: Friday, 11 September – Sunday, 13 September
​Price: From $895 all inclusive

​🧘‍♂️Introduction to Mindfulness and Meditation
4-Week Course — Buderim​

Reduce anxiety, improve sleep and increase self-acceptance with this practical, evidence-based beginners mindfulness course in Buderim.

​
Facilitated by certified mindfulness teacher, Michelle Eckles, over 40,000 people have participated in this course.
​
​When: 7, 21, 28 July and 4 August (there is no class on 14 July) 6.30pm – 7.30pm (AEST)
​Where: Buderim
​Price: $198
​See details and book: https://events.humanitix.com/introduction-to-mindfulness-and-meditation-course​
​

​Get one on one, private Mindfulness Coaching​

One on one work with a certified mindfulness teacher can assist with anxiety reduction, improving sleep, reducing over-thinking, improving relationships and making mindfulness a habit in your life.
​

​Find a certified mindfulness teacher to work with now.

🧘‍♀️ Mini Mindfulness Exercise: Making Friends With Your Experience with RAIN (10 Minutes)

This practice can be done seated, lying down, or even during a quiet walk.

Step 1: Arrive (2 minutes)

Bring your attention to your breathing.

There is no need to change anything. Simply notice the natural movement of the breath and allow yourself to arrive where you already are.

Step 2: Notice What Is Here (2 minutes) - Recognise

Ask yourself:

"What is most present for me right now?"

Don't search for an answer. Simply notice.

Perhaps there is calm, restlessness, sadness, joy, frustration, tiredness, anticipation, or uncertainty.

Whatever is here, let it be known.

Step 3: Offer Permission (2 minutes) - Allow

Gently say to yourself:

"This too belongs."

Or:

"I am allowed to feel this."

Notice what happens when you stop arguing with your experience, even for a moment.

Step 4: Feel It in the Body (3 minutes) - Investigate

Bring your attention into the body.

Where do you notice this experience?

What sensations are present?

Tightness?
Warmth?
Pressure?
Movement?
Stillness?

There is nothing to fix.

Simply become curious about what it feels like to be you right now.

Step 5: One Act of Kindness (1 minute) - Nurture

Ask yourself:

"What would be supportive for me today?"

Listen carefully.

Perhaps the answer is rest.

Perhaps it is reaching out to someone.

Perhaps it is setting a boundary.

Perhaps it is simply being a little gentler with yourself.

Take a moment to acknowledge whatever arose.

Why This Helps

Many of us have been conditioned to avoid, suppress, analyse, or fix difficult emotions as quickly as possible. While this is understandable, it can sometimes create an ongoing struggle with our experience.

This practice helps us develop a different relationship with what we are feeling. By recognising, allowing, and gently investigating our experience, we become more familiar with it and less afraid of it. The nervous system often begins to settle when it senses that we are willing to be present with what is happening, rather than fighting against it.

Over time, this can cultivate greater emotional resilience, self-understanding, and compassion. Rather than feeling at the mercy of our emotions, we learn how to meet them with awareness and care.

Mindfulness Reflection Reminder Card

Feel free to save or share this card

🏢 Workplace Mindfulness Training

Nationwide in-person or online mindfulness training for workplaces.
​
– Build team mental and emotional resilience.
– Improve mental fitness.
– Reduce burnout with practical strategies.
– Enhance team communication and connection.

​Get a customised program and free quote.
​

🤔 Mindful Check-In. Vote to See Results.

Why this reflection matters
​​
Emotions are often trying to tell us something important. Taking a moment to listen can reveal needs, insights, and opportunities for self-care that might otherwise go unnoticed.

📝 Mindful Meme of The Week

📩 Ideas? Comments? Complaints?

​Respond to this email.