One powerful, gentle method for managing our thoughts and feelings comes from renowned psychologist and mindfulness teacher Tara Brach. Her approach, known as RAIN, offers a structured yet deeply compassionate way to meet difficult emotions and inner experiences with clarity, presence, and kindness.
What is RAIN?
RAIN is an acronym for four steps that help us bring mindfulness to emotional suffering:
R – Recognise what is happening
A – Allow the experience to be there, just as it is
I – Investigate with interest and care
N – Nurture with self-compassion
Let’s explore each step more closely.
R – Recognise
This is the moment of waking up to your experience. It might be a tightening in the chest, a rush of anxiety or a sense of shame. Whatever it is, the first step is simply to name it.
“This is fear.”
“This is anger.”
“I’m feeling hurt.”
Recognition shines a light on what’s happening for us. Without this step, we tend to stay in automatic pilot or reactivity.
A – Allow
Allowing doesn’t mean we like what’s happening. It means we let it be there, without trying to fix it, fight it, or flee from it. This step is about giving ourselves permission to feel what we feel. Often, just this act of saying “Yes, this is here” can reduce resistance and bring some ease.
I – Investigate
With a spirit of kindness and curiosity, we begin to explore the emotion more deeply. What does it feel like in the body? What thoughts are accompanying it? Why has this affected me?
This is where the practice connects closely to therapeutic modalities like Internal Family Systems (IFS), where we listen to parts of ourselves with compassion and non-judgment.
N – Nurture
This could be something practical like going for a walk, having a cup of tea or talking to a friend.
Why Use RAIN?
RAIN is a bridge between mindfulness and emotional healing. It’s useful for:
Soothing anxiety and overwhelm
Working with self-criticism and shame
Managing conflict triggers in relationships
Connecting with vulnerable or neglected parts of ourselves
Deepening inner compassion and spiritual practice
“The moment you pause and meet your experience with presence and compassion, you’ve already begun to transform it.”– Tara Brach