Guided ManoYatra tool

RAIN

RAIN is a four-step mindfulness practice for a difficult emotion: Recognise what is here, Allow it to be here, Investigate how it feels in the body, and Nurture yourself in response.

Staying in the Present10 minMAXtext or voice

How it works

The Allow step is where most people stop, because allowing a feeling reads as endorsing or being stuck with it. It means neither — only that pushing it away is what has kept it circling. Investigate stays with physical sensation rather than the story, which is what keeps the practice from turning back into rumination.

Grounded in

RAIN as taught by Tara Brach.

Continue in the app

Try RAIN

ManoYatra can open this tooldirectly. If the app is not installed, we'll take you to the right store.

General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416 KIRAN Mental Health Helpline · 24×71800-599-0019 iCall Psychosocial Helpline+91 91529 87821 Vandrevala Foundation · 24×71860-2662-345 National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.