One of my favourite photos above captures the rain and mud we encountered over the 10 years of planting at Heartwood Forest! Looking like this was more common than not, but it has been one of the best experiences of my life. Embracing the rain became second nature, and through it all, we planted 600,000 trees, drank countless cups of tea, and forged lifelong friendships.
Since then, I’ve learned to embrace the metaphorical rain of our emotions and experiences through the RAIN practice. Originally developed by mindfulness teacher Michele McDonald and later adapted by psychologist and meditation teacher Tara Brach, RAIN helps us navigate difficult emotions with kindness and understanding.
I love using acronyms for mindfulness because they make it easier to remember the steps and actually apply these powerful practices when difficulties arise. As Sharon Salzberg says, “The practice of mindfulness is not about sitting on a cushion; it’s about how we live our lives.”
So how can we stay mindful and centred amidst the chaos of daily life and overwhelming emotions?
At our recent mini retreat, ‘Calm in the Chaos’, we explored this RAIN practice, a powerful mindfulness tool offering a pathway to greater self-compassion and emotional clarity. It’s a practice I return to again and again, as it encompasses all the essential ingredients needed to awaken our heart and mind. Originally developed by mindfulness teacher Michele McDonald and later adapted by psychologist and meditation teacher Tara Brach, RAIN helps us navigate difficult emotions with kindness and understanding.
Breaking Down the RAIN Practice
R = Recognise
The first step is to recognise what’s happening in the present moment. Take a pause and notice the thoughts, emotions, and sensations that are arising within you. By naming these experiences, you begin to bring awareness to them. For example, you might say to yourself, “I’m feeling anxious” or “I’m experiencing tension in my shoulders.”
A = Allow
Allow yourself to experience these thoughts and emotions without trying to change, suppress, or resist them. This step is about giving yourself permission to feel whatever arises, creating a space of acceptance. You might remind yourself, “It’s okay to feel this way” or “I’m allowed to have these emotions.”
I = Investigate
With a sense of openness and curiosity, investigate the sensations in your body, the stories in your mind, and the unmet needs that may be driving your experience. Gently explore the underlying causes and beliefs associated with these thoughts and emotions. Ask yourself questions like, “What am I believing right now?” or “What does this feeling need from me?”
N = Nurture
Nurture yourself with compassion and kindness. Offer yourself the same care and understanding you would give to a dear friend. This can involve self-soothing gestures, kind words, or simply acknowledging your own worth and humanity. You might say, “I care about you,” “I’m here for you,” or place a hand on your heart.
After the RAIN
Once you’ve completed the RAIN practice, take a moment to notice any changes in your emotional, physical, or mental state. You might experience a sense of relief, clarity, or inner calm, or you might feel no noticeable change. Simply acknowledge whatever is present. It may take multiple rounds of RAIN to fully access its potential. Over time, you might notice shifts in perspective or a lightness in your body or mind.
Reflect on the insights gained and consider how you can carry them forward into your daily life. This integration process helps solidify the changes and deepens your connection with yourself and your experiences.
How RAIN Transforms Your Life
By regularly practicing RAIN, you develop a more compassionate relationship with yourself and your emotions. You begin to see your experiences with greater clarity and understanding, reducing the grip of negative thought patterns and self-judgment. This practice helps you cultivate inner strength, resilience, and emotional balance, leading to a more fulfilling and joyful life.
Putting RAIN into Practice
Although we can practice RAIN ‘on the cushion’, it is most powerful when we encounter a challenging emotion or experience. The more you practice, the easier it is to remember the steps and to do this when life gets tough, here’s a recap:
- R = Recognise what you’re experiencing.
- A = Allow the experience to be as it is.
- I = Investigate with curiosity and openness.
- N = Nurture yourself with kindness and compassion.
Remember, mindfulness is a journey, and each moment of awareness brings you closer to a deeper understanding of yourself and the world around you.
A Recording of the RAIN Practice
Here’s a recording of the RAIN practice which can be used to learn the steps or as a guided meditation session.
Thank you for reading! If you found this post helpful, please share it with others who might benefit. Feel free to leave a comment or reach out to me directly.
About the Author
Louise Neicho is a dedicated yoga and mindfulness teacher based in Hertfordshire, UK. With a deep connection to nature, she weaves ancient wisdom and modern practices into her teachings, writings, and research. Follow her journey and stay connected:
Website: Woodland Yoga
Email: louise@woodlandyoga.co.uk
Instagram: @louwoodlandyoga