Step 4: RAIN for Yourself

The facilitator tells the participants the mindfulness trainer will take over. The trainer asks everyone to sit in a way that allows them to be relaxed and alert, to take a few deep breaths through their nose, for them to let go of any habitual tension, and allow their body and mind to settle. Then the facilitator guides them through the first RAIN with a soothing voice (15 minutes).  

Example: 

Take a deep slow breath in and out.  

• In and out.  
• In and out. 

Recognize what is going on

• Take notice of what is going on within you—any thoughts, feelings, and behaviors that are affecting you

Allow the experience to be there without judging 

• You might feel shame or guilt, or other emotions come up as well. This is okay. There is no need to judge whatever you are feeling, thinking, or how you have behaved.  
• Just be. To allow that, whisper to yourself:
  • Yes, I notice you.
  • It is okay.

Investigate with interest and care 

• Remain kind and free of judgments and ask yourself questions to understand your internal experience better (the facilitator asks them one by one and allows the participant to process the questions).
  • What (feeling, thought, etc.) most wants attention? 
  • How am I experiencing this in my body? 
  • What am I believing? 
  • What does this vulnerable place want from me? 
  • What does it need most?

Nurture with compassion 

• Open your heart to yourself. You now know what those inner parts of you might want or need. Place a hand on your chest or wrap your arms around yourself in a hug and nurture that part of you with kind words that you mentally whisper to yourself:
  • I am here with you. 
  • I am sorry, and I love you. 
  • I love you, and I am listening. 
  • It is not your fault. 
  • Trust in your goodness. 

Take a moment after the RAIN to reflect on how you are feeling right now and allow that as well.