RAIN Method
RAIN was developed by meditation teacher Michele McDonald and popularized by Tara Brach. It's a four-step process for working with difficult emotions that integrates mindfulness with self-compassion. Unlike suppression (pushing feelings away) or indulgence (being consumed by them), RAIN offers a middle path: meeting your experience with awareness and kindness. It's one of the most widely used practices in both therapeutic and contemplative settings.
When to use
When you're experiencing a difficult emotion — anxiety, shame, grief, anger, loneliness. Also useful for chronic emotional patterns that keep recurring.
Step by step
R — Recognize: Pause and name what's happening. 'I'm feeling anxious.' 'There's anger here.' Simply acknowledge the experience.
A — Allow: Let the feeling be there without trying to fix, change, or get rid of it. Say internally: 'This belongs. I can let this be here.'
I — Investigate: With genuine curiosity (not analysis), ask: Where do I feel this in my body? What does this emotion need? What is it trying to protect? What belief is underneath?
N — Non-identification: Recognize that this emotion is passing through you — it is not you. 'I am not this anger. This anger is visiting me.' Create space between yourself and the experience.
After RAIN, rest in awareness for a minute. Notice what's here now.
Tips
The 'Allow' step is often the hardest. We're conditioned to fix or flee. Allowing is a radical act.
During 'Investigate,' place your hand on your heart or belly — physical touch deepens the inquiry.
RAIN works especially well in writing. Use your journal to walk through each step.
With practice, RAIN can happen in real-time — in the middle of a conversation or conflict.
Related practices
Practice with your intentions
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