An Illustrated Fieldguide to RAIN

RAIN is one of the practices I return to most often, both in my own life and in my clinical work. I created this illustrated field guide to make the practice easier to understand, remember and return to when difficult emotions arise.

RAIN is a practice of mindfulness and radical compassion that helps us meet difficult emotions with more curiosity and kindness. In the guide, I explore how to Recognise, Allow, Investigate and Nurture our experiences, with visual explanations, reflection prompts and practical exercises.

I've brought together ideas from my clinical work, therapeutic training, meditation practice and wider reading to create something you can return to whenever you need a little more space around what you're feeling.

Inside the field guide: • 4 illustrated pages exploring each step of RAIN, including an Emotions Wheel • Reflection prompts and practical exercises • RAIN summary poster

Most useful for: • Those who tend to intellectualise, ruminate, problem-solve, suppress or compartmentalise • Those who feel threatened by difficult emotions and reach for unhelpful coping strategies • Therapists looking for an accessible way to introduce mindfulness, emotional processing and compassion.

For personal reflection, guided self-help, or use alongside therapy.

with care, aika (@theoxfordpsych)