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Rain

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Meditation
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Dea Rivera
Mindfulness Teacher
A helpful practice in coping during difficult experiences & situations: RAIN: Recognize, Allow, Investigate, Non-identification.
From the community
27 reflections
M
Mia
RAIN
How to cope with invading thoughts and emotions? Recognize, Allow (for this, I need to abandon my ego), Investigate (what is this emotion asking from me), Non-Identification (instead of saying 'I'm exhausted', to say 'There is exhaustion here'). I am not my situation, I am not my emotions, but in letting them rain all over me, they wash away, leaving me clean, refresh, anew. What a great technique, Dea! Thank you very much :)
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Jasmin
Rain
Recognize. Accept. Investigate with kindness. Non identifying. “There’s a lot of anxiety here.”
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Mariah
Rain
It’s important not to let emotions control you. It’s okay to be upset but I can’t let those emotions become who I Am
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Sheila
Say what you’re feeling but don’t make it own you.
Say what I am feeling and put it in words so that it does not own me.
m
mochiwoon ☁️
rain
sometimes you cannot control situations. things make you upset, angry and hurt, but you cannot do a thing. recognise and allow things to happen before attempting to tackle it. it is important for us to know that situations cannot be controlled by ourselves at times
M
Marshall
RAIN
Recognize Allow Investigate Non-identification A way to experience without attachment. I recognize this is happening, I am allowing myself to noice it, I can investigate how it feels and what I experience, and I can reframe things to notice they’re happening, rather than say that I AM my experience. Instead, I am an observer of my experience, my body a vessel for movement and servicing the mind.
R
Rikki
Allow my self to feel, let the emotion settle in but don’t let it camp out inside you.
There’s a lot of anxiety here. But I’m not my anxiety. There has been a lot of hurt, but my thoughts about the hurt are in my control. Not the pain others inflict.
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Lauren
RAIN
RELEASE ALLOW INVESTIGATE NON-PERSONALIZATION I am not anxious I have some anxiety in my mind right now
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Tommy
Peace of Mind
I learned that understanding what I'm thinking about only happens in the brain can help ease the physical sensations my body feels as a result of those thoughts.
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Pam
RAIN
Recognize a feeling. Allow it to happen and acknowledge it. Investigate with kindness. And non-identify with it. There’s a lot of anxiety here; instead of I am anxious.
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Julia
Being calmer
I learned that t taking a deep breath for a few minutes can make you a lot calmer.
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Mishyelle
Great for panic attacks
It’s great to know a method in handling anxiety attacks. I resonate with non - identification, most of the time you identify yourself with what you’re feeling, which shouldn’t be the case.
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Kenira
Recognize. Allow. Investigate. Non-Identifiable
Anxiety is here, identify it, but never own it. It’s a part of growth.
A
Alisha
Give yourself some peace
Slowing down doesn’t mean that you’re going to be stagnant or bored. Giving yourself some peace by taking it easy, no stressing, no worries. Just breathe, stop for a moment to enjoy the little things peacefully.
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Beth
Rain
Pain is here Identify it but separate yourself from it. I am learning not to center on the negative with all my strength
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Tara
Fear
The predominant sensation that I feel is fear . I am aware of it, I investigate it and I realize that the fear is not me it is just something I am aware of. I am the awareness of the fear I am not the fear.
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Paula
RAIN is good
Feeling pissed at the world today. Not t sure why. I guess I was trying too hard to move out of it, rather than allowing it (without actually destroying the world). This RAIN process has softened it a bit. Whatever “it” is (causing the anger) seems to feel more heard now, rather than rushed off. Interesting.
I
Isabelle
Rain acronym
R-recognize (what your feeling) A-allow (the situation) I-investigate (why are you feeling this way?) N-non-identifiable (identity what your feeling from a different point of view. For example; anxiety. You would probably say “I have so much anxiety” but instead say “There is a lot of anxiety in this situation”)
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Alison
Perfect
love it! It’s a perfect way to relax myself because i am sick right now and i feel a bit better. Thank you.
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Matthew
Recognizing What’s Going On
I learned that if I realize what’s going on in my life, body, family, and friends, I can learn and see how to approach it, and really find what’s going on.
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Liz
Non-identification
I realized that the habit of using “I am” to express feelings gives those feelings more power than they need to command. Words can help shape our perceptions.
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Janine
Feel better
Allowing myself to feel what I feel instead of instantly trying to manage my emotions was so difficult: don’t be angry at what he said, don’t be upset at what she did, etc. The non-identification was a refreshing, I had never really given that a name before - it really helped to let my emotions and myself be two dynamic yet separate entities.
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Hannah
I realised that using I am takes a lot of power and control on my mind
I learned that to stop that control over my mind and body I should to change up the words, alter them and make them more positive in a way to help me understand what is going on and to further my peace of mind
A
🧡Alessia🧡
❤️
Noticing an emotion but not saying it’s a part of you or a phase. just recognizing that it is there
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Steven
Brilliant!
This meditation was simply amazing! It was like a little mini workshop. Great idea! Thank you.
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Susie
RAIN
A helpful acronym for me to refer to often. I especially appreciated the “nonidentificaton” suggestion.🙏
C
Cyndee
R.A.I.N.
This meditation helped me get focused on both my body and mind. I need to think more deeply about why I was letting my thoughts pull me down a little. It wasn’t really heavy, just barely there but it needed attention. Thanks Dea, I needed a different perspective. 🌺