I want to discuss the RAIN method. It’s a 4-step mindful meditation activity that can help soothe distress, a bad mood, and negative thought patterns. Next time you feel a wave of stress, give this a try!

R= Recognize

Recognize the thoughts or feelings that are hurting you. You can even give a name to them. Having a name for your thoughts and feelings helps shine a light on them so you have something to work with.

A= Accept

Acknowledge that negative thoughts are in your present reality. This is a way to put the feelings in the spotlight, instead of letting them quietly fester and potentially worsen.

I= Investigate

Use a childlike curiosity to delve into these thoughts or feelings. Answer the “Who, What, When, Where, Why?” questions. What caused these thoughts? Are these realistic to have? What actions are possible? Try to investigate the whole scope of the feelings involved with the thoughts.

N= Not Self

The negative thoughts and feelings you have are not who you are. They are simply an experience you are having and will arise and fall away if you let them. Your thoughts and feelings are impermanent. Knowing this can help you step back from them and move more fluidly within the ebb and flow of the human experience we all share that includes negative and positive thoughts and emotions that endlessly come and go.