R.A.I.N.

R.A.I.N. is a four-step mindfulness practice developed and popularized by psychologist, author, and meditation teacher Tara Brach to help individuals navigate difficult emotions with greater awareness and self-compassion. This is an effective practice when there could be ample time or space given for processing.

R: Recognize

Name what you are experiencing.

Eg: “I’m feeling anxious”, “I’m noticing disappointment”

A: Allow

Allow the experience nonjudgmental, without trying to change it.

Eg: This is what I’m feeling right now.

I: Investigate

Become curious.

Eg: What am I experiencing in my body right now? What thoughts are present? What does this experience need from me?

N: Nurture

Respond with kindness.

Eg: What would I need in this moment? (A minute, breath-based downregulation, water, space) What would I say to a trusted friend?

Application
This tool can be helpful any time you notice signs of increased activation, including:
Before an audition or performance
Becoming frustrated during practice, rehearsals, or lessons
Taking critique or feedback personally
Feelings of overwhelm or emotional reactivity