Easy Mindfulness Exercise: Stress-free in 4 Steps

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You can learn to release stress quickly with an easy mindfulness exercise. Follow the 4 steps of the RAIN meditation if you feel stuck.

We all suffer from stress from time to time, especially in times of uncertainty. If you practice yoga or meditation more often, you will know that fighting your emotions is useless. Feelings should be felt, even if it’s sometimes difficult. Fortunately, there are several meditation techniques that can help with this. Here is a simple meditation technique that can reduce feelings of stress in just four steps.

RAIN: A Mindfulness Exercise in 4 Steps

This easy mindfulness exercise, also known as RAIN, was devised by meditation teacher Michele McDonald more than 20 years ago. RAIN stands for Recognise, Allow, Investigate, and Nurture. It is a popular technique taught by many meditation teachers and mindfulness therapists. It helps you deal with stress, anxiety and other uncomfortable feelings.

When we are struggling emotionally, we often become reactive and forget what we can do to feel better. In such a moment, you need small steps, baby steps. RAIN is a form of meditation that helps to make you calm and give you awareness step by step. For many people who feel shame, anger, fear or pain, it is important to first turn to a state of self-love. By shifting attention to vulnerable areas and embracing them, only then you can feel truly free.

How does the RAIN exercise work?

When your emotions are high, take some time – 5 to 15 minutes will do – for this easy mindfulness exercise:

1. RECOGNISE

Recognise what is going on. Take time to recognise which emotion is most tangible in that moment. If you feel angry, recognise that anger. Ask yourself which emotion most demands your attention at the moment. Recognising the emotion gives you space and freedom. It can help to whisper the emotion you are feeling. By naming it, you make the emotion smaller.

2. ALLOW

Allow your emotion. Try not to judge it or fix it. It helps to tell yourself that the emotion is allowed to be there. By not fighting the emotion and just letting it be there, you create more space.

3. INVESTIGATE

Examine what is happening in your body. Many people think it is a cognitive process but it is not. Where in your body do you feel the emotion? Maybe you feel pain in your chest? Or do you feel a knot in your stomach? Notice that (without judging).

4. NURTURE

Nurture yourself, immerse yourself in self-love. Give in to the emotion and yourself. You can do this by telling yourself that your emotion, your feeling, is allowed to be there. It is good, and it is to be loved. Forgive yourself and talk to yourself as if you were talking to a small child, full of love and patience. You can also do this by seeking the love and energy of people around you. Ultimately, having compassion for yourself is the key to freedom.

 

RAIN is an easy mindfulness exercise, but one that can have a big impact. How do you feel after going through these steps? Listen carefully to your body. Do you feel a difference, compared to before the meditation? The qualities of awareness connect you to your real feelings. In this way, you will feel more and more at home in yourself.