How to Try a Mindful Moment: R.A.I.N.
Skillfully dealing with challenging thoughts and emotions means recognizing and working with them rather
than trying to bypass them.
- Research indicates that simply labeling an emotion calms the emotional centers in our brain.
- The practice of paying attention with an open attitude decreases repetitive negative thinking and avoidance strategies, both of which underlie anxiety.
- An open attitude creates a greater ability to tolerate difficult situations. We can dis-identify from thoughts and emotions and simply be with them, instead of controlled by them.
4 steps
2 minutes
In R.A.I.N. practice, each letter helps us to practice being with our emotions. You can take your time and explore RAIN as a stand-alone meditation or move through the steps in-the-moment, whenever challenging emotions arise.
- Bishop, S. (2004). Mindfulness: A Proposed Operational Definition. Clinical Psychology: Science and Practice, V11 N3.
- Chiesa, A., Serretti, A. (2010). A systematic review of neurobiological and clinical features of mindfulness meditations. Psychological Medicine; 40(8), 1239–1252.
- Farb NA, Segal ZV, Mayberg H, Bean J, McKeon D, Fatima Z, Anderson AK. Attending to the present: mindfulness meditation reveals distinct neural modes of self-reference. Soc Cogn Affect Neurosci 2007;2(4):313-22.
- Smalley, S., Winston, D. (2010). Fully Present: The Science, Art, and Practice of Mindfulness. San Francisco: Lifelong Books.
Try Mindful Mondays
Mindful Mondays are free drop-in sessions held on Zoom from noon to 1 p.m. Central.
Our experienced instructors will guide you through a series of mindful movements and meditations that will leave you feeling rejuvenated. No prior experience or special clothing is necessary.
