Why the RAIN Method Actually Works (Even If You’re Skeptical Like I Was)
I’ll be honest: I didn’t always believe in the RAIN method.
Maybe you were like me - raised to be a good girl.
You know the rules:
Some emotions are “good.”
Some are “bad.”
Smile through the “good” ones and sweep the “bad” ones under the rug.
Never complain, never explain.
Congratulations, you’ve just won a lifetime membership to hiding how you really feel.
Champagne for all! Woohoo!
That was me. Stuffing things down, thinking if I ignored the hard emotions long enough, they’d disappear. (Spoiler: they didn’t.)
Then I stumbled across the RAIN method, and it completely flipped the script.
What is the RAIN method?
RAIN is a mindfulness tool, and it stands for:
R – Recognise what’s happening.
A – Allow it to be there.
I – Investigate with curiosity.
N – Nurture with kindness.
It’s deceptively simple, but here’s why it works: instead of shoving emotions away, you make space for them. You acknowledge them. You actually befriend them instead of fighting them.
Why it actually helps
Here’s the science bit: when you suppress emotions, your nervous system doesn’t switch off, instead it stays activated, like a fire alarm that never stops beeping. Over time, that builds stress, anxiety, even physical tension.
But when you pause and move through RAIN, you’re signalling to your body: I’m safe. I can feel this.
The “Recognise” step activates awareness in your brain.
“Allow” calms the amygdala, the fear centre.
“Investigate” engages the prefrontal cortex, the part that problem-solves and regulates.
“Nurture” builds self-compassion, which research shows lowers cortisol and improves resilience.
So instead of being hijacked by your emotions, you’re gently guiding yourself through them.
How we use RAIN in Mindful Moves
In my Mindful Moves classes, we weave this method in without it feeling like “homework.” We use breath, gentle movement, and guided meditation to:
Recognise what’s going on in the body.
Allow space for tension or emotion.
Investigate through movement and curiosity.
Nurture by closing with kindness, gratitude, and grounding.
It’s RAIN in action, and the best part? You don’t have to sit cross-legged in silence - you can literally move your way through it!
Try it yourself
I’ve made a simple RAIN poster for you. Feel free to print it out, stick it on the fridge, or save it in your phone. Next time life feels heavy, try walking yourself through it.
Because emotions aren’t “good” or “bad.” They’re just messengers. And once you stop running from them, you realise:
They’re not as scary as you thought.
