Since rain has become a recurring theme these days, today we are practicing this RAIN exercise adapted from the work of psychologist, Tara Brach, as a means of processing our emotions.
The RAIN exercise is a powerful mindfulness tool that helps students recognize and process difficult emotions in a non-judgmental way. It’s an acronym that stands for:
• R – Recognize
• A – Allow
• I – Investigate
• N – Nurture
Here’s a step-by-step guide to introduce and guide students through the RAIN practice:
Introduction and Context (5 minutes)
Start by explaining that emotions, both positive and negative, are a natural part of life. Emphasize that RAIN is a mindfulness practice that helps us slow down and explore our emotions with kindness and curiosity instead of reacting impulsively.
Step 1: Recognize
Ask students to take a few deep breaths and notice what they are feeling. Encourage them to silently name the emotion or sensation they are experiencing.
• Prompt: “What’s going on right now? Can you name the feeling—maybe stress, worry, frustration, or even excitement?”
Step 2: Allow
Invite students to accept the emotion without judgment. Emphasize that it’s okay to feel whatever is present and that they don’t need to change it.
• Prompt: “Can you allow this feeling to be here without pushing it away? Just give it some space, like you’re letting a guest come in and sit for a while.”
Step 3: Investigate
Encourage students to gently explore the feeling by asking themselves where they feel it in their body and what thoughts or beliefs are connected to it.
• Prompt: “Where do you feel this emotion in your body? Does it feel heavy, tight, warm, or cool? What thoughts or stories are connected to this feeling?”
Step 4: Nurture
Guide students to respond to themselves with kindness and compassion. Suggest that they imagine what they would say to a friend who was feeling this way.
• Prompt: “What would you say to a friend who was feeling this way? Can you offer yourself that same kindness or reassurance?”
After the exercise, invite students to reflect on their experience.
Suggest ways students can use RAIN in everyday situations:
• Before a test to manage anxiety.
• After a conflict with a friend to process feelings.
• When feeling distracted or restless during class.
