RAIN Meditation for Anxiety

The RAIN technique by Tara Brach is an acronym that breaks down into 4 concrete steps to allow us to self-regulate during moments of anxiety, stress, or simply to have a basic "template" to use during our meditations. This brief practice can be done in less than 5 minutes at any time.

R = Recognize

The first step is to recognize what's happening. Observe our emotions, our state of mind, and recognize that a situation is making us feel anxious. In my opinion, 50% of the work is done after recognizing the discomfort inside us. We try so hard to avoid and bury certain emotions or feelings of discomfort that they generally only grow in magnitude, and then we call it an "anxiety crisis." But it's simply an accumulation of repressed feelings.

By opening our eyes to the source of our anxiety (family issues, fights with our loved one, a conflict at work, etc.), we position ourselves in solution mode more quickly.

Here are some questions to ask to "Recognize":

• What's happening inside me right now?

• Which sensation am I most aware of?

• What emotions?

• Am I mentally preoccupied? If yes, by what?

A = Allowing (Acceptance)

The second step is to accept the situation. To let go. We must remember that we are not our emotions. The situation makes us feel a certain way, that's it. We feel the emotions, they make us feel uncomfortable, but under no circumstances should we associate ourselves with them. We must mentally repeat to let things go, not to resist.

A phrase that personally helps me in stressful situations is: "I can't control anything right now, there's no point in resisting, let it go" or "It will pass, just observe."—positioning oneself in "observer" mode.

I = Investigate

Then, we need to ask the right questions to find the source of this discomfort by directing our attention towards ourselves. Be attentive to our body, our mind, how we feel physically and mentally—be present. (We tend to be hit by a situation without really seeking why this situation affects us. We lose our means, developing mechanisms to "cope" with a stressful situation instead of addressing the problem.)

Here are several questions to ask:

• What's the worst thing about this situation?

• Where is my attention naturally directed?

• What emotions are surfacing?

• Which thought hurts me the most?

• Is this a familiar feeling?

• Where is it most uncomfortable in my body?

N = Nurture

The last step is to show compassion for oneself. In other words: Give yourself some love.

Take the time to feel what we need most at the moment. Like when we take care of a friend or a loved one, we show compassion, comfort, without judgment—verbal comfort, physical, or simply a mental representation of a warm and comforting moment. This step is personal to each individual. (Why is it so difficult to do this for ourselves? Personally, it's a step that I tend to "overlook" and not allow myself the necessary time to properly digest and assimilate a situation.)

Treat yourself like you would treat a friend who needs help.

Put it into practice

The RAIN meditation technique pairs beautifully with the Grounded Being 60-day journal. When you're feeling anxious or emotionally overwhelmed, this journal provides gentle prompts and nervous system-informed practices to help you recognize, accept, investigate, and nurture yourself through difficult moments. It's designed to bring you home to yourself, creating the emotional baseline needed to move through the world with inner stability and presence.