RAIN Method Handout
Looking for a new method of meditation? Then read up on the RAIN Method, practice it, and see how it makes you feel after performing the method.
Fact Checked by Ericka Pingol.
What is Mindfulness?
is a type of Buddhist tradition-inspired meditation practice geared to improve the overall well-being and stress levles of the person practicing it. This type of meditation will help the practitioner develop and find a sense of awareness for the present moment. It helps them look at their thoughts, sensations, and emotions without judgment. Doing so keeps them in the here and now.
Those who practice mindfulness often develop a heightened awareness, which can give them a better sense of themselves, allowing them to be more self-compassionate and grateful to themselves. They also become more adaptive to whatever life challenges they face or will face, and they will be able to cope healthily.
Of course, reading about mindfulness sounds easy, but actually practicing might be rough at first, especially if the person is too beat up by life. Anyone who is too beat up by life will likely brush this off and just think that sleeping it off will help, but once they practice mindfulness routinely and they get over whatever difficulties they’ve faced with practicing it, positive changes will start and will reflect later.
Printable RAIN Method Handout
Download this RAIN Method Handout to help clients improve their meditation practices.
What is the RAIN Method, and how do you do it?
One way to overcome the struggle of practicing mindfulness is by performing the RAIN Method.
This method was developed many years ago by Michele McDonald, and it is used by people who are anxious, distressed, or depressed because of overwhelming emotions and thoughts. RAIN stands for the following:
- R = Recognize
- For this part of the RAIN Method, the person practicing it will take a step back and recognize all the thoughts, emotions, and behaviors that are affecting them. They can even label all of these in their mind.
- An example would be a person acknowledging that they feel anxious and paranoid. They also acknowledge that their anxiety and paranoia are making them jumpy, restless, and irritable.
- A = Allow
- For this part, the practitioner will allow their thoughts and emotions to just be present. They won’t work to change it, nor will they look at these thoughts and emotions as good or bad.
- By allowing these thoughts and emotions to just be present and actively choosing to not label them as good or bad, the practitioner will have the opportunity to realize that it’s normal to feel negative emotions and to think negative thoughts, that it’s better to experience them rather than resist or suppress them. Resisting or suppressing/repressing them will just make them spring back up in possibly worse ways and intensities.
- To continue the example from R, the practitioner who feels anxious and paranoid will tell them it’s okay to feel the way they feel and that these feelings will eventually pass, and instead of running away from their feelings, they will take a step back and give these feelings and thoughts the attention they deserve.
- I = Investigate
- Through curiosity, the practitioner will take a step back and examine their thoughts and feelings and determine where they are feeling what they are feeling. Not only that, but this will become their opportunity to ask why they think they are feeling and thinking a certain way right now and what they currently need.
- Another example: the practitioner who feels anxious and paranoid states that they feel the anxiety and their paranoia manifest in their hands because they are shaking. Their heart is pounding and their chest feels tight. They identify that the cause of their anxiety and paranoia is based on the pending status of their job application. While the conversations went well, and all signs point to them being hired, they are bothered by the uncertainty until the actual offer and contract are sent to them. They need assurance.
- N = Non-identification
- The practitioner who is at this stage of the RAIN Method will realize and tell themselves that these thoughts and feelings are not to be taken personally. They will comfort themselves with reassurance and self-compassion. They will realize that their thoughts and feelings will pass and that they are transitory in nature.
- The anxious and paranoid practitioner tells themselves that they shouldn’t be anxious and paranoid anymore because the recruiter did say that everything’s good on their end and to just wait for the offer and contract to be sent. That’s already assurance enough that they are getting the job. If not, then there are still offers that are currently waiting.
RAIN Method Handout Example
Now that you know the basic gist of what mindfulness is, as well as what the RAIN Method is and what each component of the method stands for, it’s time for you to see what a RAIN Method Handout normally looks like. The template that we created simply notes down the components of the RAIN Method for the practitioner to read and practice later on. It also has an optional comments box for them to write down how they experienced the RAIN Method and if it helped them at all. Here is what it looks like:
If you like what you see and believe that the RAIN Method will help you practice mindfulness effectively, then by all means, download our handout!
Download this RAIN Method Handout Example:
When is it best to use the RAIN Method Handout?
Feel free to carry our RAIN method handout with you wherever you go, as a backup in case you haven't fully committed each component to memory. It is available as a PDF file that you can either print or save on your mobile device. It is most effective when utilized during moments of distress, depression, anxiety, or when your emotions and thoughts become overwhelming. You can refer to it as often as you need until you have comprehensively memorized and grasped the actions required for each component, reaching a point where the handout is no longer necessary.
The RAIN Method Handout can help those who are just starting to practice mindfulness. If you’re unsure about how and where to start, then we recommend downloading our RAIN Method Handout so you can learn one of the easiest ways to practice mindfulness anytime, anywhere.
What are the benefits of practicing the RAIN Method?
It’s a good entry point for mindfulness beginners.
The RAIN Method is great for easing people into practicing mindfulness because it creates a structure for beginners to follow and practice until they’ve memorized and fully understand what they need to do to perform the method.
It helps practitioners become more self-aware.
BIndividuals who find themselves overwhelmed by their thoughts and emotions, particularly negative ones, often neglect the crucial step of introspection during times of anxiety, depression, or distress. However, by embracing the RAIN Method, they can gradually develop the ability to create a necessary psychological distance, enabling them to observe their thoughts and emotions impartially, without becoming entangled or passing judgment on them as positive or negative.
It can help regulate emotions.
By practicing the RAIN Method, individuals learn to create a space between themselves and their emotions. Instead of being swept away by the intensity of their feelings, they develop the ability to observe and acknowledge their emotions without becoming overwhelmed. This process of stepping back allows individuals to gain a clearer perspective on their emotional experiences.
Commonly asked questions
Yes. It is a simple method that anyone can follow. Of course, this is not to say that people won’t struggle. It just requires practice and getting used to.
Results may vary, but it’s a good starting point to practicing mindfulness. It gives you structure and you just need to consistently practice it before you start seeing (or feeling) the results.
If you struggle to do the RAIN Method and your mental health isn’t getting any better, we recommend seeing a psychologist or an adjacent mental healthcare professional. They might be able to help you work through your mental health problems. By working through some of them, the RAIN Method might become easier for you later on.
