๐ Rumination & Self-Criticism
The RAIN Method
"Emotions are visitors. Let them visit. Then let them leave."
๐ก What Is It?
Developed by Tara Brach, RAIN stands for Recognize, Allow, Investigate, Non-identify. Unlike techniques that fight emotions, RAIN allows them to naturally dissolve through compassionate awareness.
Source: Tara Brach
โฐ When to Use It
- A persistent negative emotion keeps returning
- You find yourself suppressing feelings
- Emotions feel too complex to name
- You need to process something deeply
- You want to build self-compassion
โ How to Do It
- 1
R โ Recognize
Name what is present. I notice anxiety. Just label it.
- 2
A โ Allow
Give the emotion permission to exist. This feeling is allowed.
- 3
I โ Investigate
Where is this in my body? Is it tight, heavy? What does it need?
- 4
N โ Non-identify
Remember: you are not this emotion. It is passing weather.
๐ก Real-Life Example
"A colleague criticism stings for hours. You sit down. R โ "I notice shame." A โ "This is allowed." I โ "Where do I feel it? Tight chest." N โ "This is a passing emotion, not my identity." The grip loosens."