Years ago I sat down for a conversation with Dr. Kelly McGonigal, who is arguably one of the world’s leading experts on behavior change. 

During our time together I asked her to name a few of her greatest insights about what contributes to being able to successfully change behavior (which can be incredibly difficult). 

Learning skills that increase the capacity to tolerate distress was right at the top of her list. 

Today you’ll have a chance to hear a snippet from Kelly, and you’ll learn one of the simplest and most effective practices I’ve come across for tolerating the distress that arises from craving - a very common experience on the path to change, growth, and realizing our potential. 

It’s called RAIN

And it stands for:

• Recognize
• Allow
• Investigate
• and Not identify with

RAIN is a powerful tool for learning to “surf the urge” and for riding out cravings using mindfulness and curiosity. 

Ultimately this practice can make some of the hard parts of change more workable, and in the process can support the ability to live in greater alignment with what you care about most. 

Ready to begin?


Did you find today's practice valuable? Remember, courage is contagious. If you know someone who would benefit from today’s practice please share.

All practices can be found for free in our Practice Library. Access the library here: https://www.practicingcourage.com/join-library

Interested in taking a deeper dive into practices that support greater calm, clarity, courage, and meaningful connection?

In an effort to create a delightful and seamless on-demand practice experience we created The Practice Pass, an annual membership that gives you access to all of this dynamic original content including both live and on-demand learning experiences.

If you sign up up for the Practice Pass you’ll receive:

Existing on-demand meditation challenges:

 The Practicing Courage Challenge

The 5-Day Transforming Stress Challenge

3 NEW live challenges each year. Future topics may include: finding purpose, building new habits, courageous conversations, authentic living, navigating transitions, letting go, and finding ease in challenging times.

Any LIVE challenge during a year will be made available on-demand afterward which you will have access to as a Practice Pass member.

Learn more and register for the pass here: https://www.practicingcourage.com/signup-practice-pass

Curious to explore this topic further? Here are some conversations on the podcast we think you'll love:

• Lessons in Hope, Courage, and Human Transformation | Dr. Kelly McGonigal
• Is Curiosity a Superpower? | Dr. Jud Brewer
• Harnessing Neuroscience to Change Habits and Find Happiness | Dr. Jud Brewer

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