The RAIN mindfulness technique is one I have adapted from other versions and utilize with my therapy clients, my mentoring clients and my meditation students to help them with a practical way of dealing with intense interactions and situations.
So, let's take a look at how I identify the steps in the RAIN technique.
R = Recognize. Recognize the challenge or difficulty that is present.
A = Accept and Allow. This is the opposite of our typical reaction which is to resist the challenge or difficulty. Here we have recognized we have a difficult challenge here and we accept that it is right here in front of us.
I = Inquire and Investigate. Seek clarification and gather information rather than jumping to conclusions or making assumptions.
N = Neutral. Rather than fighting, resisting or fleeing the scene, you shift into neutral gear which is more easily achieved after completing the first three steps of the RAIN process.
I appreciate the acronym RAIN for this practice because there is an element of knowing and accepting that it will rain some days in life.
Sometimes the rain is a soothing, welcomed nourishing experience and sometimes it comes with a storm that can even be destructive.
Overall, when it rains our outdoor activities and plans may be necessarily altered and yet we find way to make the needed adjustments.
The RAIN mindfulness technique practice is incredibly valuable during times of turbulence whether in personal relationships or political unrest. Rather than reacting and contributing to polarization, this technique can help carve out a space for you to give consideration with use discernment as to how your most centered self wishes to respond.
The RAIN technique does not preclude action. Rather, this technique is a way of lining up your wise mind, your feeling heart and the spirit of your highest self in order to take action in the most effective way without causing harm to yourself or others.
To learn more about mindfulness and seated meditation view my tutorial video here.