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3-Minute Mindfulness Series: The R.A.I.N. Method
The RAIN method is a mindfulness practice that can help you work with difficult emotions. It was developed by Tara Brach, a renowned meditation teacher, author, and clinical psychologist known for her expertise in mindfulness-based approaches to healing and emotional well-being.
The RAIN method is an acronym that stands for Recognize, Allow, Investigate, and Nurture. Each step of the practice is designed to help you become more aware of your emotions and respond to them with kindness and compassion.
The first step, Recognize, involves bringing awareness to the emotion you're experiencing. This means identifying the feeling and acknowledging its presence, without judging or resisting it. For example, if you're feeling anxious, you might say to yourself, "I'm feeling anxious right now."
The second step, Allow, involves letting the emotion be present without trying to change it. This means accepting the emotion as it is, without trying to push it away or distract yourself from it. For example, you might say to yourself, "It's okay to feel anxious right now."
The third step, Investigate, involves exploring the emotion with curiosity and non-judgment. This means examining the emotion and trying to understand its causes and effects. For example, you might ask yourself, "What triggered this anxiety?" or "What sensations am I experiencing in my body?"
The fourth step, Nurture, involves responding to the emotion with kindness and compassion. This means offering yourself comfort and support, as you would to a friend who was experiencing the same emotion. For example, you might say to yourself, "May I be kind to myself in this moment," or "I love you and I'm listening."
Research has shown that mindfulness-based trainings that include the RAIN method have led to improvements in positive emotions and cognitive ability for practitioners. A similar study on mindfulness-based interventions that include RAIN has shown that mindfulness can be a feasible and well-accepted intervention in ADHD.
The RAIN method is a powerful tool for working with difficult emotions, and it can be used in a variety of settings, from therapy to everyday life. By using the RAIN method, you can cultivate greater emotional awareness, reduce stress and anxiety, and promote overall well-being.
"You can't stop the waves, but you can learn to surf."
― Jon Kabat-Zinn
If you would like to learn more about Tara Brach and her studies on mindfulness, you can follow this guided RAIN meditation. or download her short article titled The RAIN of Self-Compassion from her website.
Want to support mental and emotional health in your school or classroom?
Mindfulness exercises provide children with the tools they need to self-regulate when facing difficult or stressful situations. Check out our blog for more tips on how to integrate mindfulness and social-emotional learning into your school community!