{"id":107644,"date":"2023-07-09T17:48:59","date_gmt":"2023-07-09T21:48:59","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=107644"},"modified":"2023-07-10T09:48:09","modified_gmt":"2023-07-10T13:48:09","slug":"rain-technique","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/rain-technique\/","title":{"rendered":"Tara Brach\u2019s RAIN Technique: A Guide to Everyday Mindfulness"},"content":{"rendered":"\n<p>How is mindfulness applied to everyday life? What&#8217;s the difference between the <a href=\"https:\/\/www.shortform.com\/blog\/everyday-meditation\/\">RAIN technique<\/a> and the STOP technique?<\/p>\n\n\n\n<p>At a Buddhist conference, former ABC News anchor Dan Harris heard Tara Brach speak about loving and <a href=\"https:\/\/www.shortform.com\/blog\/how-to-accept-yourself\/\">accepting yourself<\/a> as you are. She presented a technique that he found helpful in applying mindfulness in everyday situations.<\/p>\n\n\n\n<p>Keep reading to learn about the RAIN technique and how it might benefit you as it benefited Harris.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tara-brach-s-rain-technique\">Tara Brach\u2019s RAIN Technique<\/h2>\n\n\n\n<p>Harris describes overcoming many obstacles on his journey to mindfulness. Once he tackled the hurdle of building a consistent <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a> habit, he faced another challenge: How do you apply mindfulness to everyday life, including work and other situations where you need to act and respond? Eventually, he found a solution. To put his <a href=\"https:\/\/www.shortform.com\/blog\/meditation-practice\/\">meditation practice<\/a> into real-life application, he used <a href=\"https:\/\/www.tarabrach.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tara Brach<\/a>\u2019s RAIN technique:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Recognize<\/strong>: Become aware of what you\u2019re feeling.<ul><li>For example, after snapping at a coworker, recognize that you\u2019re feeling stressed, frustrated, and overwhelmed by your workload.<\/li><\/ul><\/li><li><strong>Allow<\/strong>: Let the emotion be what it is. Don\u2019t feel guilty about your negative feelings, and don\u2019t try to push them away.<ul><li>Acknowledge that you\u2019re stressed, and don\u2019t tell yourself to \u201cjust get over it.\u201d Instead, allow yourself to feel that emotion.&nbsp;<\/li><\/ul><\/li><li><strong>Investigate<\/strong>: Figure out how the feeling is manifesting in your body. Your shoulders may be tense or your brow might be furrowed as a result of stress.<ul><li>Take a mental note of your body, noticing that your jaw is clenched and your breathing is shallow.&nbsp;<\/li><\/ul><\/li><li><strong>Non-identification<\/strong>: Understand that this emotion doesn\u2019t define you. Just because you\u2019re angry or sad now doesn\u2019t mean you will be forever.<ul><li>Don\u2019t attach to the fact you\u2019re stressed about work, and don\u2019t jump to the conclusion that you\u2019re a workaholic. Consider the difference between telling yourself, \u201cI am stressed\u201d versus \u201cI feel stressed\u201d: It\u2019s the difference between identifying as a stressed person and identifying as a calm person who feels temporarily stressed.&nbsp;<\/li><li>(Shortform note: Brach uses the term \u201cnon-identification\u201d as a way to complete the acronym \u201cRAIN,\u201d but this step might be more simply termed as \u201cSeparate yourself.\u201d The purpose is to separate your understanding of your identity from your emotion.)&nbsp;<\/li><\/ul><\/li><\/ol>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>STOP Technique<\/strong><br><br>Another way to incorporate meditation into your day-to-day life is to use psychologist Elisha Goldstein\u2019s <a href=\"https:\/\/psychcentral.com\/blog\/for-thanksgiving-week-4-quick-mindfulness-techniques#3\" target=\"_blank\" rel=\"noreferrer noopener\">STOP technique<\/a>. It\u2019s another method of refocusing on the present.<br><br>\u2022 Stop what you\u2019re doing.<br>\u2022 Take a breath.<br>\u2022 Observe thoughts, feelings, and emotions.<br>\u2022 Proceed with something that will help you in the moment (relax your shoulders or go for a walk).<br><br>Neither technique is better than the other, but both are helpful tools to use in different situations. The RAIN technique focuses on acceptance and non-identification with your emotions\u2014it doesn\u2019t ask you to change anything about the situation, just accept it. The STOP technique adds a physical element to the RAIN technique by asking you to stop what you\u2019re doing, take a breath, and do something that will help you distance yourself from a stimulant. The STOP technique does allow you to make small, immediate changes that will help you in the moment, such as unfurrowing your brow.\u00a0<br><br>The RAIN technique is helpful in situations where there are external stimulants, such as a stressful meeting or an argument with your spouse. These situations require more exploring and stepping back from emotional responses that surface. Conversely, the STOP technique is helpful for adding small moments of mindfulness throughout your regular day.\u00a0<br><br>The steps of the STOP technique can correspond to or assist those of the RAIN technique:<br>\u2022 When you stop what you\u2019re doing (STOP technique), that is when you should recognize, or consciously become aware, of your emotions (RAIN technique).<br>\u2022 When you take a breath (STOP), you can allow your emotions to exist and stop fighting them (RAIN).<br>\u2022 When you <a href=\"https:\/\/www.shortform.com\/blog\/self-observation\/\">observe your thoughts<\/a>, feelings, and emotions (STOP), you are investigating them (RAIN).<br>\u2022 When you engage with something physically that will help you get over your emotions (STOP), you are separating yourself from that emotion (RAIN) in a way that can help you remove it from your self-identity.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise: Add Mindfulness to Your Day With the RAIN Technique<\/h3>\n\n\n\n<p>The RAIN technique helps you to incorporate meditation into your everyday life by recognizing, allowing, investigating, and separating yourself from your emotions.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Take a moment right now to try the RAIN technique. The first step is to recognize. What do you feel right now?<\/li><li>Next, allow your emotions to be what they are. For example, if you\u2019re tired, try accepting this as a fact about the present moment, rather than judging yourself for not getting enough sleep last night. Describe what you\u2019re feeling or thinking.<\/li><li>Third, investigate how this feeling is manifesting in your body. How is this emotion affecting you physically? Perhaps feeling tired has caused your eyelids to droop or your shoulders to hunch forward.<\/li><li>Finally, practice non-identification. List some ways to reframe any judgment you have over this emotion. For example, if you\u2019re tired, try saying \u201cI feel tired\u201d instead of \u201cI am tired.\u201d<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>How is mindfulness applied to everyday life? What&#8217;s the difference between the RAIN technique and the STOP technique? At a Buddhist conference, former ABC News anchor Dan Harris heard Tara Brach speak about loving and accepting yourself as you are. She presented a technique that he found helpful in applying mindfulness in everyday situations. Keep reading to learn about the RAIN technique and how it might benefit you as it benefited Harris.<\/p>\n","protected":false},"author":9,"featured_media":61766,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,43,6],"tags":[561],"class_list":["post-107644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-self-improvement","category-spiritual","tag-10-happier","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tara Brach\u2019s RAIN Technique: A Guide to Everyday Mindfulness - Shortform Books<\/title>\n<meta name=\"description\" content=\"Dan Harris used Tara Brach\u2019s RAIN technique to put his meditation practice into real-life application. See if it can help you in the same way.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/rain-technique\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tara Brach\u2019s RAIN Technique: A Guide to Everyday Mindfulness\" \/>\n<meta property=\"og:description\" content=\"Dan Harris used Tara Brach\u2019s RAIN technique to put his meditation practice into real-life application. 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