RAIN mindfulness technique
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Therapists practicing the RAIN mindfulness technique can use this RAIN mindfulness worksheet with therapy clients.
The RAIN mindfulness technique is an intentional practice that helps a person be present in the current moment.
In this article, we’ll walk through the steps of the RAIN mindfulness technique.
Therapists can also download a free printable RAIN mindfulness worksheet to save to their electronic health record (EHR) for future use with clients.
What are mindfulness techniques?
Mindfulness practices cultivate a non-judgmental perspective. Rather than making assumptions or judgments about what is happening, mindfulness encourages a more neutral and accepting perspective.
Being present and less judgmental through mindfulness practices has shown to improve mental health, especially in managing depression and anxiety.
A practice of mindfulness such as this one can be utilized when a client is in a moment of struggling with depression or anxiety.
Mindfulness is also proven to be useful as a consistent practice, daily or multiple times per week.
When practiced consistently over time, it can help to develop emotion regulation and reduce depression and anxiety.
One of the most widely used practices is the RAIN mindfulness technique.
What does the RAIN technique stand for?
RAIN is an acronym that guides a person through the four steps of the technique. It is an easy-to-remember, easy-to-use practice that can be highly beneficial to clients.
The four steps of the RAIN mindfulness technique are as follows:
Recognize
Identify and name what is happening in the present moment.
The client can look inward to identify what they are feeling, what they are thinking, and what sensations are present in their body. This first step helps clients tune in with their internal experience and build awareness.
Allow
After identifying their experience, the next step for the client in the RAIN therapy technique is to allow their experience to be present without trying to change it.
This helps to facilitate an accepting and non-judgmental response to the stimuli. Rather than reacting, getting pulled in too deeply, or trying to get rid of the experience, the client allows it to be there just as it is.
This helps clients avoid resisting their experience or labeling it as good or bad. Fighting or resisting internal experiences can cause further suffering.
Investigate
In this step of the RAIN method, the client brings curiosity to their experience and explores it further. Thoughtful questions are the most helpful aspect of this step.
A client can ask themselves questions such as:
- What aspect of my experience is catching my attention the most?
- What beliefs are underlying my current experience?
- What recent experiences might be the source of this?
- What is this most vulnerable part of me asking for?
- What do I need the most right now, given my current experience?
Nurture
The final step is an opportunity for the client to offer themselves self-compassion in the midst of their present experience.
This can be applied in a variety of ways. It might come in the form of comforting words of self-talk, a gentle movement, self-touch such as putting a hand on the heart, or using imagery of an embrace.
Once the client identifies what they need, they can try using that word or gesture with love and compassion.
How to practice the RAIN mindfulness technique
Therapists can use the RAIN mindfulness worksheet attached to this article to help explain the RAIN mindfulness technique and guide clients through the steps.
The worksheet can be helpful for clients who have never used the technique before. The RAIN mindfulness worksheet includes space for clients to write down what they are discovering in each step. A therapist can also walk the client through the worksheet or lead them through the technique as a meditation.
Ideally, clients will reach the point where they can practice the technique without needing to use the worksheet. In its purest form, the RAIN mindfulness technique is done as a self-guided meditation in a quiet space.
The client can use some deep breaths to help settle in. Once they are familiar with each of the RAIN steps, they can walk themselves through them.
Simply by remembering the RAIN acronym, they can prompt themselves to Recognize their experience, Allow it to be present just as it is, Investigate and explore the experience, and then Nurture themselves with self-compassion.
Clients can practice the RAIN technique with the worksheet, with a therapist, and eventually, on their own as they get more comfortable practicing it.
The RAIN mindfulness technique can be employed almost anywhere, anytime, making it a great tool for clients to add to their repertoire of coping skills.
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