Guided practice
Move through RAIN at your pace.
Stay with each question only as long as it feels workable. You can stop and orient to the room at any time.
Recognize: what is here?
1:00
Practice paused.
RAIN, step by step.
- R Recognize
- Ask, “What is here right now?” Name an emotion, thought, or body sensation without demanding the perfect label.
- A Allow
- Say, “This is here.” You are not approving what happened. You are stopping the fight with the feeling’s existence for this moment.
- I Investigate
- Be curious, not critical. What triggered this? Where does it live in the body? What story is the mind building? What might you need?
- N Nurture
- Ask, “What do I need right now?” The answer may be care, rest, support, a boundary, a factual note, or a professional next step.
This feeling is real. It is not all of me, and it is not an instruction.