The RAINS Practice
- Eric Cooley
- Sep 12, 2023
- 2 min read
The "RAINS" practice is a mindfulness and self-compassion technique that can help individuals navigate difficult emotions and challenging situations. It is an acronym that stands for:
Recognize: This step involves acknowledging and recognizing the emotions or thoughts you are experiencing. It's about becoming aware of what is happening within you without judgment or criticism. This is the first and crucial step in addressing and managing your emotions effectively.
Allow: In this step, you allow the emotions or thoughts to be present without trying to suppress or deny them. Instead of resisting or fighting against what you're feeling, you create a space for these emotions to exist without judgment. Allowing them to be there can be a powerful way to process and understand them better.
Investigate: Once you've recognized and allowed your emotions or thoughts, you investigate them more deeply. This involves exploring the root causes, triggers, and physical sensations associated with these emotions. It's about gaining insight into why you're feeling a certain way and what might be driving those feelings.
Non-Identification (or Non-attachment): This step is about recognizing that you are not defined by your emotions or thoughts. You separate your sense of self from these passing mental states. By doing so, you can cultivate a greater sense of detachment and resilience, allowing you to respond to challenging situations with more clarity and composure.
Self-Compassion: The "S" in RAINS can also stand for "Self-Compassion." In this context, it means offering yourself kindness and understanding as you navigate difficult emotions. Treat yourself with the same care and empathy that you would offer to a friend going through a tough time.
The RAINS practice is a versatile tool that can be used in various situations to promote emotional awareness, self-compassion, and effective coping with challenging emotions. It's often used in mindfulness and meditation practices to help individuals develop emotional intelligence and better manage their inner experiences.