Notes to Myself

R – Recognize:

• Simply acknowledge what you're experiencing.
• Notice the thoughts, emotions, or sensations present.
• You might say to yourself, “I'm feeling anxiety” or “I'm having thoughts of worry.”

A – Allow:

• Let the experience be there without trying to change it.
• Drop the urge to resist or push away the feeling.
• You might say, “It's okay for this feeling to be here.”

I – Investigate:

• Bring a gentle, curious attention to your experience.
• Ask questions like: “Where do I feel this in my body?”, “What thoughts accompany this feeling?”, “What does this emotion want from me?”
• Notice any beliefs or stories you're telling yourself about the situation.

N – Non-identify or Nurture:

• Realize that you are not your thoughts or emotions. They are passing experiences.
• Some practitioners use “Nurture” instead, focusing on self-compassion at this stage.
• You might say, “This is a moment of difficulty, and difficulty is part of life.”

To practice RAIN:

1. Find a quiet space where you won't be disturbed.
2. Bring to mind a situation that's causing you stress or attachment.
3. Go through each step of RAIN, spending about 1-2 minutes on each:
   • Recognize what you're feeling.
   • Allow the experience to be there.
   • Investigate with interest and care.
   • Non-identify with the experience or nurture yourself.
4. After completing the steps, notice how you feel. Has your relationship to the situation shifted?
5. Practice regularly, both with minor irritations and more significant emotional challenges.