The RAIN Practice

Pause and notice what is happening in your inner experience right now. Name the emotion, thought, or sensation you are aware of. Simply acknowledging what is present begins to loosen its grip. You might silently say, 'I notice I'm feeling anxious' or 'There is tightness in my chest.'

I notice a feeling of dread about tomorrow's meeting. My shoulders are tense and my mind is racing with worst-case scenarios.

Let the experience be here without trying to fix, suppress, or push it away. Allowing does not mean you like or agree with what you feel; it means you give yourself permission to feel it. You might silently say, 'This is what is present right now' or 'I can let this be here.'

Instead of distracting myself or telling myself to stop worrying, I let the anxiety be present and observe it without fighting it.

With gentle curiosity, explore the experience more closely. Where do you feel it in your body? What beliefs or stories are driving the emotion? What does this part of you most need right now, such as safety, acceptance, connection, or reassurance? Approach this step with the warmth of a caring friend, not the pressure of an interrogation.

I notice the anxiety sits in my stomach. Underneath the worry, I find a belief that I'm not prepared enough. What I really need is reassurance that I can handle it.

Offer yourself compassion and care. Place a hand on your heart or speak kindly to yourself. You might say, 'I am here for you,' 'You are doing your best,' or 'It's okay to feel this way.' Imagine receiving warmth and understanding from someone who cares about you, and let that sense of comfort settle in.

I place my hand on my chest and silently say, 'You have prepared as well as you can. Whatever happens, you will be okay.' I let that reassurance settle in.