RAIN meditation is a practice that can be used with any content of mind but typically applied to unpleasant, uncomfortable, or upsetting material.
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RAIN is an acronym that incorporates the core teachings of mindfulness, and instructs us to Recognize, Accept, Investigate, and Not-identify with difficult thoughts, feelings, desires, etc. (for simplicity, we’ll refer only to emotions here). Approaching painful emotions in this way can transform them into more workable, revealing experiences. Practicing RAIN can also prevent unhelpful responses, such as rumination or acting out.
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Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]