Using RAIN

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 is your online worksheet:

Using RAIN

As more and more people in our society fall into the trap anxiety, it’s always good to remember that we are not responsible for feeling anxious. Anyone who has ever tried to meditate, even once, will know that it’s not possible to control our thoughts, no matter how hard we try. And anyone who has ever fallen in love will know that there is no controlling our feelings. So how could we ever be responsible for our anxiety?

Although to be able transform anxiety and be free of it we will ultimately have to face ourselves with complete honesty, it’s important to keep in mind that this doesn’t mean being harsh with ourselves. Although we might have to ask ourselves difficult questions, the healing doesn’t come from our logical mind. Instead, we need to open ourselves to the caring that exists inside of us and meet whatever arises with compassion. That's the only place where the healing can begin.

The first step to be able to do this is (re)learning to take care of ourselves. One way to go about it could be creating environments that make us feel safe. Using rain can be a wonderful way to evoke that feeling of coziness that can make us feel protected at home.


Tools for using rain


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.

Why using rain works?


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.

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About the Author Sean Fargo

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]

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