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Finding Calm Amidst Chaos: Mastering the RAIN Technique for Emotional Wellness

Hey guys, it’s Penny, and this week’s topic will be a little calming mindfulness exercise that you can do whenever you feel overwhelmed.

This technique is a perfect example of how mindfulness can work, as it brings your attention to here and now by shifting your focus. It was founded by Tara Brach, an American psychologist, meditation teacher, author, and proponent of Buddhist teachings and mindfulness practices. She has gained widespread recognition for her work in integrating psychology, mindfulness, and Eastern spiritual wisdom to address the challenges of modern life. 

This meditation can reduce the stress, anxiety, and anger you might be feeling in any particular moment. In any moment you might feel overwhelmed, you can simply do these four steps. 



Acknowledge and become aware of the emotion or situation you are facing. This step involves bringing mindful attention to your present experience. Naming the emotion without judgment is crucial—simply observe what you're feeling without attaching labels like "good" or "bad." This is the first step to understanding and managing your emotions.

Example: “I feel anxious right now. It’s making my heart race and uncomfortable. I feel like my chest is tightening. This sense is making me feel irritable.”



Allow the emotion to be present without trying to push it away or cling to it. Acceptance is a key principle in mindfulness. Instead of resisting or suppressing the emotion, open yourself to it. Understand that emotions, whether pleasant or unpleasant, are a natural part of the human experience. Allowing the emotion to exist without judgment creates space for a more compassionate and understanding perspective.

Example: “It’s totally okay for me to feel anxious now. I’ve felt this before in a similar situation, and I know that it’s a passing sensation. I’m not going to fight this feeling. I will pause and give my attention to it, as I’m aware it wants to be seen.”



Gently explore the thoughts, feelings, and physical sensations associated with the emotion. Bring curiosity and non-judgmental awareness to your inner experience. This step involves delving deeper into the root causes of the emotion. Observe any thoughts that arise, the bodily sensations accompanying the emotion, and the overall quality of your experience. Investigating with kindness allows you to gain insight into the nature of your feelings.

Example: “My chest feels tight, my heart is beating fast, and my head is spinning. I have the desire to run away or to turn off my phone. One reason might be the argument I had with my aunt two days ago, or this might be coming from unresolved stuff too. I might have a feeling of being extra safe now.”


Respond to the emotion with kindness and self-compassion. Offer yourself the care and support you need in that moment. This step involves treating yourself with the same kindness and understanding you might offer to a friend facing a challenge. Nurture involves acknowledging your own vulnerability and responding with warmth. It might involve soothing self-talk or simply allowing yourself the time and space needed to process the emotions.

Example: “It’s normal to feel like this from time to time. (You can put your hand on your chest.) I don’t have to get lost in this feeling; it will pass soon. It is here to remind me of some unhealed and unresolved parts of myself. Even though it’s making me uncomfortable now, I can be still and have patience with myself until it passes. It’s okay. I am safe.”

Practicing RAIN regularly can contribute to a greater sense of emotional resilience and well-being. It's a tool that can be applied in various contexts, whether you're dealing with stress, anxiety, or other challenging emotions. The emphasis on mindfulness, acceptance, and self-compassion makes RAIN a versatile and powerful practice for cultivating a more balanced and grounded approach to life's ups and downs.

I hope you find this little practice helpful!

Until the next post!

x Penny

18 views7 comments


Rosie Beech
Rosie Beech
Apr 17

Wow what an insightful post. I've not head of this before but I think it's something I could really adopt in my day to day life.



Apr 15

I've not heard about this technique before, but RAIN sounds like something that would be useful for me x

Caroline |


Rancy D'Souza
Rancy D'Souza
Apr 13

This is surely a useful technique. Accepting our emotions is essential to our wellbeing.


Apr 13

Wow, I love this method! I’m going through a busy period in my life at the moment, so I’ll bear the RAIN technique in mind for when I feel overwhelmed. Thank you for sharing it. ❤️

Intentional Lucie |


Apr 11

I haven't heard of this technique before and it's something I would like to practice! I'm all for practicing mindfulness and this technique fits perfectly for finding midnfulness amongst the chaos! x

Lucy |

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