Advanced · Emotion8 minutes
RAIN
If you've done this before
For a feeling you've been managing around for days without actually facing.
- Recognise. Name what's here in one word. Fear. Grief. Rage. Emptiness.
- Allow. Let it be there without fixing, arguing, or explaining it. Say this belongs — even if you don't mean it yet.
- Investigate. Where is it in the body? What does it believe? What does it most need right now — to be safe, seen, forgiven, held?
- Nurture. Offer that thing. A hand on the chest, a sentence said inwardly, an image of someone who'd give it to you.
- Sit for a moment afterward in what's left. That residue is the point of the practice, not the four steps.
Why it works: Most of us skip from recognise straight to fix. RAIN forces the two steps in between — allowing and investigating — which is where the feeling actually gets metabolised rather than suppressed. Developed and popularised by Tara Brach.