In 2015 one of my coaches introduced me to the mindfulness technique called “RAIN”. She suggested me to use it because I use to get so easily triggered and angry for things that hit right into my inner (child) wounds spot.
This RAIN technique really had a profound effect on my and transformed my way of dealing with triggers and emotions on a whole other level. To this day I still use this technique anytime I (unexpectedly) get out of my center, and by now it’s my automatic go-to technique before I continue to transmute it with a Kundalini yoga / meditation set.
RAIN is a four-step process that can be used at any moment when triggers, difficult emotions, anxiety, depression, overwhelm, etc. hits, and experience an instant shift.
I have included here a downloadable image for your mobile or to print, so you can have it on you any time you need it.
R.A.I.N. is an acronym for Recognize, Allow, Investigate, and Non-Identification.
R = Recognize
The most important thing is to firstly recognize that you’re triggered and/or are experiencing (undesirable) emotions. The moment you’re aware of any of it, it’s your first win. Here is where things will really start to shift.
Close your eyes and observe any thoughts, sensations, emotions. Try to name whatever it is you’re feeling, e.g. “I am feeling angry”, “I am feeling anxious”, “I am feeling frustrated”, etc. Repeat it a couple of times mentally or say it out loud.
A = Allow
Now take your time to allow anything your feeling. E.g. if you’re feeling anxious, really feel all the sensations in your entire body, notice your thoughts (without getting into the stories). We often try to push negative emotions away, because we subconsciously believe that it’s too painful to deal with it, or that we need to be strong, or that is has no use to feel it if you can just push it away. That’s the worst thing you can do, and the best thing to do is to allow whatever is there. This helps to not be reactive towards “the person causing this” (also because you’re causing it yourself!).
I = Investigate
Be super curious about why you got triggered/these emotions. You can go back to the exact moment that caused this feeling, and ask yourself “why am I feeling this way?” The root of cause can be very variable, from a simple thing that has happened to you before, to a real big trauma in your childhood, or just plain lack of sleep.
Just a tip, try not to fall into your own trap of “I don’t know”. You always know! So ask yourself, “if I thought I knew why, what would my answer be?” It’s not about the right answer; it’s about investigating and getting answers so you can create self-awareness.
Say it mentally or say it out loud for yourself, to be clear about the reason.
N = Non-Identification
Don’t identify with anything you are feeling. You’re not your thoughts, you’re not your emotions, you’re not your traumas and issues from the past, and you’re not any of it. These things are all reactions that have been pulled out of your sub-conscious mind which is cluttered with all kinds of stuff you’ve collected through the years, so it’s only normal that things get pulled out of it if you haven’t healed a certain aspect.
From my personal experience, most of the time the trigger/emotion will dissolve, and just looking at it will permanently remove it from your system. Sometimes more work is needed to heal this part of you.rt
Quick recap of what to do:
If you’re just starting with this technique, start by taking yourself out of the situation/environment (asap) when you got triggered/emotions, e.g. I’d excuse myself and go to the bathroom, or go to the car, or go to my bedroom. Just try to get out of the space that triggered you first, sit down, and have some deep belly breaths.
When your heartbeat has gone a bit down and your breath has regulated itself a bit, you can start the process of Recognize, Allow, Investigate, Non-Identification. You don’t need to spend a lot of time on it, you can just quickly get through it, so you can get back to your center, and later go deeper into it. Or you can take all the time you need to go through it.
I always advice to do whatever you can do in the time you have, as long as you do it.
Do you have any questions? Or anything to share? If so, I’d love to hear from you below.