To begin this Mindfulness Exercise on Using RAIN, please bring kind awareness to
– why you chose this topic
– how your belly, chest, and head each feel when you reflect on this topic
– the emotions that you can associate with these visceral feelings
– the positive or negative impact of any stories you believe in regarding this topic
– the consoling/humbling/inspiring fact that many others are feeling similarly about this topic as you
– how you will feel with increased awareness around this topic
– when you can apply increased mindfulness to this topic in your day-to-day life
Here are a few tools that might be useful.
Rainymood is one of the most famous, and it’s very simple and easy to use. You can even keep it playing in background while you listen to your favorite songs.
Another great option is Ambient Mixer, which allows us to select complete soundscapes reproducing either real world or fictional environments. Would a study session in the Hogwarts library during a rainy day make you feel safe? They got you covered.
Finally, if you are a fan of holographic sounds, Naturespace creates gorgeous 3D natural environments through sound. You can either download the free app for iOS and Android (which contains both free and paid content) or download the albums from iTunes.
There are at least three components at work when it comes to using RAIN to ease anxious feelings.
Firstly, the rhythmic pattern of the rain works as a lullaby, gently calming our minds and nervous system.
Secondly, because we tend to cherish staying indoors during rainy days, the sound evokes a sense of coziness and warmth that helps our body unwind.
Thirdly, rainy sounds subtly remind us of how the whole world is alive and breathing and how nature carries on with its rhythms of joyous renewal, despite of what goes on in our minds. As our whole being remembers this, we step out of our anxious thought patterns and step back into reality as it is – so much vaster and so much more alive than our thoughts can conceive. And we are that too.
Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!
Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.
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]
Using RAIN For Difficult Emotions And Thoughts
Positive Thoughts & Affirmations Exercise: Intention Statements
I Am Grateful For
Gratitude Worksheet 2
Gratitude Journal 3
Gratitude Journal 2
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