Mindful Monday: RAIN A Mindfulness Practice for Emotional Well-being

Instructions:

When you notice a difficult emotion arising, take a moment to pause and apply the RAIN technique.

R: Recognize

• Acknowledge what is happening within you.

• Simply notice and name the emotion: "I'm feeling..." (e.g., anxious, sad, angry).

• Also notice any physical sensations associated with the emotion.

• Write down your observations if it helps:

  • Emotion: _________________________

  • Physical Sensations: _________________________

A: Allow

• Let the experience be there, just as it is.

• Create space for your emotions without trying to push them away or change them.

• Say to yourself: "It's okay to feel this way."

• Remember that resisting emotions often intensifies them.

I: Investigate

• Explore your inner experience with curiosity and kindness.

• Ask yourself:

  • "Where in my body do I feel this emotion?"

  • "What thoughts are associated with this feeling?"

  • "What is this emotion trying to tell me?"

• Approach your investigation with a gentle and compassionate attitude.

• Write down your observations if it helps:

  • Body Location: _________________________

  • Associated Thoughts: _________________________

  • Message of Emotion: _________________________

N: Nurture

• Offer yourself kindness and care.

• Ask yourself:

  • "What do I need right now?"

  • "What would be a kind and supportive response to this experience?"

• You might:

  • Offer yourself words of comfort.

  • Place a hand on your heart.

  • Engage in a soothing activity.

• Remind yourself that you are worthy of compassion.

• Write down your actions:

  • Nurturing Action: _________________________

Key Reminders:

• Practice regularly, starting with mild emotions.

• Pay attention to physical sensations.

• Remember that you are not your emotions.

• Treat yourself with compassion.

• Adapt the technique to your needs.

• Practice formal and informal RAIN.

• If you have a history of trauma, please work with a therapist.