RAIN is an acronym for a four step process that was developed by a number of Buddhist teachers years ago in order to help people deal with intense emotions. The acronym RAIN is available to you anywhere. Whenever you experience a painful situation, you can find refuge in following this acronym to clear your mind of confusion and stress and systematically bring yourself to a place of truth and calm. RAIN de-conditions the habitual ways in which you resist the present moment. The four steps that work in tandem with the acronym RAIN are:
- Recognize
- Acknowledge
- Investigate
- Non-Identification
Recognize what is happening Recognition is acknowledging what is true deep inside of you. It begins the second you recognize the emergence of a strong emotion. For example, you might recognize nervousness emerging but if you focus on the nervousness itself you might not recognize that the core of your physical response is actually a fear of failure. When you recognize the emotion, it is important to ask yourself the question “What is happening inside of me right now?” Use your curiosity while focusing on the inner sensation. Try not to judge what you feel and instead observe and listen to what your body is telling you.
Allow life to be what it is Allowing means to let the emotions, thoughts, and feelings simply be as they are. It is likely that you will cringe at the mere acceptance of a negative emotion but “allowing” the emotion, positive or negative, is extremely necessary for healing. In order to soften the pain of the emotion you need to utter an encouraging word like “yes” or “I consent.” From the moment you do this you should feel a weakening of the emotions power over you . The more you continue to do this, the more the emotion will lose its power over you. By consenting with the emotion, you avoid your usual resistance to the emotion. You begin to relax and accept the experience.
Investigate It’s possible that the first two steps of RAIN will be sufficient in providing a sense of peace and calm for you. If you feel you need to go further you can access your inner curiosity by investigating the emotion with kindness. Do this by asking yourself “What does this feeling want from me?” “How am I feeling this in my body?” Hidden within the emotion you might find a painful sense of unworthiness or shame. It is important to become conscious of these hidden parts of an emotion in order to weed them out so that they no longer feed the belief that you are deficient.
The key steps involved in investigation are:
- Observe – observe without attaching your identity to the emotion
- Explore – explore the emotion without disturbing it
- Learn – gather information and derive lessons from your exploration without attaching your opinions to it
- Understand – understand the lessons learned during your exploration
- Appreciate – appreciate that the emotion was necessary in order for you to learn and grow
- Accept – accept the emotion as it is
Non-identification means that who you really are is not defined by emotion. The N of the RAIN acronym requires no work, it simply expresses a result: the freeing realization of your natural awareness. Non-identification helps to deflate the “same old story ” your mind likes to regurgitate over and over. It promotes a clear understanding that the emotion is just a passing state of mind and doesn’t define who you are. Using RAIN allows you to sit back and watch the workings of your mind. Being a non-judgmental observer of your mind allows you to grow in a deeper understanding of what fuels your anger, pain and fear.
Chavan, Yesenia (2014-11-26). Mindfulness: Mindfulness for Beginners – How to Live in the Moment, Stress and Worry Free in a Constant State of Peace and Happiness (Mindfulness, Meditation) (Kindle Location 353). . Kindle Edition.
