The Power of RAIN: A Mindfulness Practice for Difficult Emotions

One of the hardest things we can do is sit with painful emotions—grief, sadness, regret, shame, or guilt. These emotions often arise from loss, personal struggles, or witnessing a loved one in pain. Our instinct might be to avoid them, suppress them, or push through. But true resilience isn’t about ignoring discomfort—it’s about meeting it with awareness and compassion.

This is where mindfulness offers a refuge. One of the most powerful practices I use, both personally and with my clients, is called RAIN. This simple yet profound framework helps us navigate emotions instead of being consumed by them.

The RAIN Practice

Recognize – Pause and notice what’s happening in your body, mind, and heart. What sensations are present? What emotions are arising? What thoughts are running through your mind?

Acknowledge – Instead of resisting or judging your feelings, acknowledge them. Yes, this is hard. Yes, this emotion is here. Give yourself permission to feel without needing to fix or change anything.

Investigate – Get curious. What is this emotion trying to show you? What belief or need is underneath it? Where is the opportunity for growth? Inquiry allows us to gain wisdom from our emotions rather than be ruled by them.

Nurture – Offer yourself care and kindness. This could be self-compassion, reaching out to a loved one, engaging in an activity that soothes you, or simply placing a hand on your heart and reminding yourself: I am here for me.

RAIN is a practice of presence, one that allows us to sit with emotions instead of being overwhelmed by them. The research is clear—bottling emotions doesn’t build resilience, but meeting them with awareness does. When we learn from our emotions, we grow stronger, more adaptable, and more at peace.

🌧 Want to dive deeper into mindfulness and emotional mastery?

Watch my latest video on The Bliss Well YouTube channel for guided practices and insights to help you navigate life’s challenges with more ease and clarity.