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R.A.I.N. - A Mindfulness Practice For Navigating Difficult Emotions

Mindfulness has definitely been my lifeline in recent times.

In a world that can feel heavy and overwhelming, especially right now, finding ways to cultivate hope and resilience is more important than ever. The RAIN mindfulness practice (which is one of my go-to's for when life feels particularly heavy), is a simple yet powerful four-step tool that offers us a shelter of mindfulness and compassion in the face of difficult emotions, thoughts, and sensations.

To practice RAIN ๐Ÿง˜๐Ÿฝ๐Ÿง˜๐Ÿป๐Ÿง˜๐Ÿฟ โ˜”

๐ŸŒฆ Recognize: Start by recognizing your emotions and thoughts without judgment. Sit quietly and close your eyes. Take a few deep breaths and bring your attention to your present moment experience. What are you feeling? What are you thinking? What are you sensing? Let them be known, just as they are.

๐ŸŒˆ Allow: Notice any thoughts, emotions, or sensations that are arising. Allow them to be there, even if they are unpleasant. Don't try to push them away or change them. They are part of your experience, but they do not define you.

โœจ Investigate: With gentle curiosity and kindness, explore your experience by asking yourself: What is the quality of this feeling? Where do I feel it in my body? What thoughts and beliefs are associated with this feeling? What story am I telling myself about this experience?

๐ŸŒฑ Nurture: Finally, nurture yourself with kindness and self-compassion. Tell yourself that it's okay to feel this way. That you're not alone. That you're worthy of love and kindness.

The RAIN practice can be used in any situation, but it is especially helpful when you are experiencing difficult emotions. When you are feeling stressed, anxious, angry, or sad, try RAIN to help begin to bring awareness to your experience and cultivate compassion for yourself. ๐ŸŒง ๐Ÿ’–

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