RAIN Technique
A mindfulness practice for difficult emotions: Recognize, Allow, Investigate, Nurture.
Also known as: RAIN meditation, RAIN practice
Category: Techniques
Tags: mindfulness, emotional-regulation, self-compassion, psychology, techniques
Explanation
RAIN is a four-step mindfulness practice for working with difficult emotions, developed by Michele McDonald and popularized by Tara Brach. R - Recognize: Name what is happening ('I notice anxiety'). A - Allow: Let the experience be there without trying to fix, change, or push away. I - Investigate: With kindness, explore where you feel it in the body, what it needs, what beliefs accompany it. N - Nurture: Offer yourself compassion, perhaps imagining how you'd comfort a friend. The N was originally 'Non-identification' (recognizing emotions aren't your whole identity) but was updated to emphasize self-compassion. RAIN creates space between trigger and reaction, preventing emotional hijacking while building self-understanding. It's particularly useful for: recurring difficult emotions, moments of high stress, and building emotional intelligence. The practice can take minutes or longer depending on emotional intensity.
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