⚡ Promptolis Original · Wellness & Health
🌦️ RAIN Emotional Processing (Tara Brach)
Recognize + Allow + Investigate + Nurture. Tara Brach's framework for meeting difficult emotion. Not suppressing; not drowning. Present with what's here.
RAIN Emotional Processing (Tara Brach) — Recognize + Allow + Investigate + Nurture. Tara Brach's framework for meeting difficult emotion. Not suppressing; not drowning. Present with what's here. Setup: 2 min to try · Best AI: Opus 4 for sensitivity. · Cost: Free, MIT-licensed.
Why this is epic
Tara Brach's RAIN framework (Radical Compassion 2019) operationalizes mindful-emotion-processing. Four steps move from automatic reactivity to conscious presence with emotion.
Works for anxiety, grief, anger, shame — any emotion you're struggling to be with. Meeting > managing or suppressing.
📑 Page navigation + Key Takeaways Click to expand
📌 Key Takeaways
- What it is: Recognize + Allow + Investigate + Nurture. Tara Brach's framework for meeting difficult emotion. Not suppressing; not drowning. Present with what's here.
- Best for: Intense emotion you're trying to push away
- Time investment: 2 min to try setup, 10-20 min per RAIN session output
- Recommended AI model: Opus 4 for sensitivity.
- Cost: Free forever — MIT-licensed, no signup, no paywall
📑 On this page
- The prompt (copy-ready)
- How to use it (4 steps)
- Example input + output
- Common use cases
- Pro tips + variants
- FAQ
⚙️ At a glance
- Category:
- Wellness & Health
- Setup time:
- 2 min to try
- Output time:
- 10-20 min per RAIN session
- Best AI model:
- Opus 4 for sensitivity.
- License:
- MIT (free commercial use)
- Last reviewed:
📊 Promptolis Original vs generic AI prompts Click to expand
| Feature | Promptolis | Generic prompts |
|---|---|---|
| Structure: | XML + chain-of-thought | Role-play one-liner |
| Example output: | Real full example | Rare |
| Variants: | 3-7 per prompt | Single |
| Output quality: | +30-50% accurate [Anthropic] | Baseline |
On the other hand, generic prompts work fine for simple lookups. Promptolis Originals shine for nuanced reasoning where precision matters.
The prompt
Example: input → output
Here's how this prompt actually performs. Real input below, real output from Claude Opus 4.
<emotion-present>Intense shame after revealing vulnerable thing to friend and her response was dismissive</emotion-present> <trigger-if-known>Told her about mental health struggle; she changed subject immediately</trigger-if-known> <how-long>2 days, replaying repeatedly</how-long>
R - Recognize (2 min)
Name what's here without fixing. Out loud or to self:
'Shame. Hurt. A sense of being stupid for sharing. Anger mixed with the shame. Disappointment.'
Not: 'I shouldn't feel this way.' Not: 'I need to be over this.'
Just: this is what's here.
A - Allow (2 min)
Allow the feelings to be present without pushing away OR amplifying.
'This is here. I can feel it. I don't have to make it go away right now.'
You're not endorsing the shame. You're allowing it to exist in your awareness rather than fighting.
Notice the urge to fix/explain/minimize. That urge IS the resistance. Breathe with the feeling itself.
I - Investigate (5 min)
Curious questions:
Where in body? Shame often lives in chest, throat, stomach. Notice location. Heat? Tightness? Heaviness?
How old does this feel? Shame often has age — sometimes feels like adult you, sometimes like child-you. This shame — how old?
What does it believe? Shame often carries belief: 'I'm too much.' 'I'm broken.' 'I'm unlovable.' What's the core message?
When have you felt this before? This shame echoing earlier? Pattern?
For your situation: the shame probably says 'I shouldn't have shared that. I exposed myself. I'm weak.' Investigate if that belief is actually true or ancient-pattern.
Your friend's dismissiveness is data about HER — maybe she's uncomfortable with mental health topics, maybe she's distracted, maybe she's ill-equipped. It's not necessarily evidence you're 'too much.'
N - Nurture (2 min)
Kindness to yourself in this moment:
'This hurts. It makes sense it hurts — vulnerability needs met vs. dismissed is painful. I was brave to share. I deserve a response better than that. And even without a perfect response, sharing was the right move — just maybe not with this person.'
Hand on heart. Breathe with kindness. 'May I be gentle with myself about this.'
Integration
Post-RAIN reflection:
The shame says 'I shouldn't have shared.' RAIN says 'sharing was vulnerable + brave. This person wasn't the right recipient.' Those are different conclusions.
Consider:
- Share with someone more equipped (therapist, different friend)
- Protect vulnerable shares from this particular friend going forward
- Not close off sharing entirely — one dismissive person isn't all people
Shame often fades after RAIN because the feeling was trying to be witnessed, not solved. Witnessing is the solving.
Replaying for 2 days has been doing the opposite of RAIN — re-experiencing without presence. RAIN breaks the cycle by actually being with what's there + extending kindness.
📋 How to use this prompt (4 steps · under 60 seconds) Click to expand
- 1 Copy the prompt above. Click "Copy prompt". XML-structured prompt now on clipboard.
- 2 Open ChatGPT, Claude, or Gemini. One-click launch above. Recommended: Opus 4 for sensitivity..
-
3
Paste + fill placeholders. Replace
{curly braces}with your context. Specificity = quality. - 4 Run + iterate. Setup: 2 min to try. Output: 10-20 min per RAIN session.
Common use cases
- Intense emotion you're trying to push away
- Stuck rumination on past event
- Grief / loss processing
- Anger you don't want to act on but also not suppress
- Shame cycle
Best AI model for this
Opus 4 for sensitivity.
Pro tips
- Recognize first — just name what's here. 'Anger.' 'Sadness.' Don't analyze yet.
- Allow doesn't mean approve — means don't suppress the feeling itself.
- Investigate with curiosity: body location, age (when did this start).
- Nurture = kindness to self in this moment.
Customization tips
- For chronic shame patterns: therapy work. Individual shame-processing + therapeutic relationship matter more than solo practice.
- For anger: RAIN before action, not after. Anger processed usually softens before hurtful action happens.
- For grief: RAIN sessions for specific grief waves. Non-linear application.
- For trauma-related emotion: therapist-assisted RAIN safer than solo.
Variants
Default RAIN
Standard 4-step
Grief-Specific
For grief waves
Anger Processing
Anger before acting
Shame Work
Shame-specific application
Frequently asked questions
Common questions about this prompt and how to get the best results from it.
How do I use the RAIN Emotional Processing (Tara Brach) prompt?
Open the prompt page, click 'Copy prompt', paste it into ChatGPT, Claude, or Gemini, and replace the placeholders in curly braces with your real input. The prompt is also launchable directly in each model with one click.
Which AI model works best with RAIN Emotional Processing (Tara Brach)?
Opus 4 for sensitivity.
Can I customize the RAIN Emotional Processing (Tara Brach) prompt for my use case?
Yes — every Promptolis Original is designed to be customized. Key levers: Recognize first — just name what's here. 'Anger.' 'Sadness.' Don't analyze yet.; Allow doesn't mean approve — means don't suppress the feeling itself.
What does it cost to use this prompt?
The prompt itself is free, MIT-licensed, with no email signup required. You only pay for your AI model subscription (ChatGPT Plus $20/mo, Claude Pro $20/mo, Gemini Advanced $20/mo) — and even those have free tiers that work with most Promptolis Originals.
How is this different from PromptBase or PromptHero?
PromptBase sells prompts in a marketplace ($2-15 each). PromptHero focuses on image-generation prompts. Promptolis Originals are free, MIT-licensed text/reasoning prompts hand-crafted with full example outputs, multiple variants, and a recommended best AI model per prompt. We don't sell anything.
Explore more Originals
Hand-crafted 2026-grade prompts that actually change how you work.
← All Promptolis Originals