Today's Saturday • 6 mins read
RAIN can wash away your self-judgment and self-criticism, leaving you blissfully bathed in self-compassion and self-love.
R.A.I.N. is a mindfulness meditation technique rooted in Buddhist insight practices. Michele McDonald developed it in the 1980s as a simple system to bring mindfulness to difficult emotions.
Later, Tara Brach and Jack Kornfield expanded and popularized it through their teachings, books, and guided meditations.
R.A.I.N., or RAIN, stands for Recognize, Allow, Investigate, and Non-identify:
- Recognize: Notice what’s happening.
- Allow: Let it be there without resistance.
- Investigate: Explore the feeling with curiosity.
- Non-identify: Remember you are not your thoughts and feelings.
Since creating RAIN, Michele McDonald has expanded the acronym to RAINDROP, which includes Distraction, Resistance, Obliviousness, and Personification.
4 Steps of the RAIN Technique
R.A.I.N. is a mindfulness exercise to help manage stress, strong emotions, and negative thoughts. It has been shown to increase self-awareness, build emotional balance, and create a deeper sense of calm.
R: Recognize (Notice what’s happening)
The first step is to pause and see what you’re feeling or thinking. Stress, worry, or anger often show up in your body too.
For example, your stomach might tighten before a test, or your shoulders may tense when you’re upset.
Noticing these physical signs stops you from reacting immediately. It gives you time to figure out what’s going on inside and what’s making you stressed.
A: Allow (Let it be there)
Allow space for your thoughts and feelings; don’t push them away. Remind yourself, “This feeling is here right now, and that’s okay.”
Imagine watching your thoughts as if you are standing on your patio, watching a crowd of people and cars pass by down on the street below.
Allowing doesn’t mean you have to like what’s happening. It just means you’re not fighting them.
Remember, your feelings and thoughts are not always telling you the truth. They might be repeating an unproven fact you learned from your parents, friends, or movies.
I: Investigate (Look closer with curiosity)
Now ask yourself some gentle questions. Where do I feel this in my body? What does this emotion need?
Be curious. Maybe your worry is asking for rest, or your sadness is asking for comfort.
Instead of being harsh or critical, try to be kind to yourself in the same way you would to a best friend.
N: Non-identify (Remember you are more than your feelings)
Your thoughts and emotions don’t define you. They come and go, just like passing clouds.
Non-identifying means you don’t tie your identity to them.
You can feel anxious without calling yourself “an anxious person.” A better way is to say, “I am feeling anxiety now.”
When you label the emotion correctly, it tends to fade more quickly. It helps you stay grounded and see that you are larger than whatever is happening inside you.
Quick RAIN Practice (1 Minute)
Pause and take one slow breath. Set the intention to turn inward for a few moments.
- Recognize what you’re feeling and name it—“stress,” “anger,” “worry.”
- Allow it to be there without pushing it away.
- Investigate briefly by noticing where you feel it in your body and asking, “What does this emotion need right now?”
- Non-identify by reminding yourself, “This feeling is passing through me, but it’s not who I am.” Take one more slow breath, then continue with your day.
Extended R.A.I.N. Meditation
At its core, RAIN is a mindfulness practice. You start as you would with any meditation: by finding a quiet spot, settling your body, and bringing your attention to the present moment.
Here’s a seven-step way to practice RAIN:
- Step 1: Prepare your space.
Find a quiet place where you won’t be disturbed for about 10 minutes. Silence your phone. If background noise bothers you, play soft instrumental music.
- Step 2: Settle your body.
Sit on a chair or cushion with your back straight but not rigid. Take 3-4 gentle, deep breaths. With each out-breath, release a little tension.
- Step 3: Begin with awareness of breath.
Close your eyes if that feels comfortable. Breathe slowly and naturally. Notice the rise and fall of your chest or the feeling of air moving through your nose. Allow your body to relax with each breath.
- Step 4: Recognize.
Bring to mind what you are feeling. Name it clearly: “This is anger,” “This is sadness,” “This is worry.” Recognition is the first step in breaking automatic reactions.
- Step 5: Allow.
Instead of pushing the feeling away, give it permission to be there. Notice where it shows up in your body, perhaps as tight shoulders, a tense jaw, or a racing heart. Remind yourself, “This is here right now, and that’s okay.”
- Step 6: Investigate.
With gentle curiosity, explore the emotion. Ask: When did this begin? What does it feel like in my body? What is this feeling asking for? Maybe it needs rest, reassurance, or kindness. Approach yourself as you would a good friend.
- Step 7: Non-identify.
Remember that emotions and thoughts are temporary. You are experiencing anger, but you are not anger itself. You can feel sadness without being defined as “a sad person.” Say to yourself, “I am not my emotions. They will pass.” This step helps release judgment and self-criticism.
- Step 8: Close with self-compassion.
Open your eyes gently. Take a moment to notice the calm or lightness that may be present. Allow yourself to rest in that sense of care and peace before moving back into your day.
Benefits of The R.A.I.N. Meditation Practice
- Reduce stress and anxiety, symptoms of depression, help handle negative emotions better, improve sleep quality, sharpen your focus, widen your creativity, and increase your mental peace.
- Also helps develop self-awareness and self-compassion, so we can understand our own needs better and be kinder to ourselves.
- Recognize our thoughts and feelings without judging ourselves or others. It helps us learn how to live grounded in the present moment.
Final Words
Regular R.A.I.N. practice can help you become more peaceful. The best part is that you don’t need special conditions. RAIN can be done sitting quietly, while walking, or even during simple daily activities like eating.
You can also use the R.A.I.N. meditation technique when you need some alone time to get grounded and centered again after a hard day at work, or when dealing with relationship problems like gaslighting.
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√ Also Read: 10 Facts About Quiet People From Psychology
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