Let It RAIN: A Gentle Way to Meet Your Emotions

Sometimes emotions hit like a storm—loud, sudden, and overwhelming. But there’s a gentle, powerful tool we can turn to in those moments: the RAIN technique. It’s a mindfulness practice that helps us slow down and care for ourselves with compassion, especially when life feels heavy.

R – Recognize what is happening: Pause and notice. Ask yourself, “What am I feeling right now?” Naming it is the first step toward understanding.

A – Allow the experience to be as it is: Give yourself permission to feel what you're feeling. There’s no need to fix or fight it—just let it be.

I – Investigate with kindness: Get curious, not critical. Where do you feel this in your body? What might this emotion be trying to tell you?

N – Nurture non-identification: You are not your feelings. Emotions are passing experiences, not permanent truths. You’re still you—capable, loved, and growing.

Letting it RAIN doesn’t make the hard stuff disappear, but it can bring peace and clarity in the middle of it. You're allowed to slow down and care for yourself in small, meaningful ways.

You don’t have to weather the storm alone.