Managing our emotions can be hard. Before we can even begin to process and release them, we must first recognize and understand them – and this first step is a lot easier with a helping hand and a system in place.

This healing meditation hosted by Sha-En Yeo – the founder of Happiness Scientists – uses a simple but effective mindfulness tool called the RAIN method to help you Recognize, Allow, Investigate, and Nurture your emotions, helping you to deal with the more difficult ones, and develop more self-compassion as you embrace freedom from them.

This meditation technique is equally great for adults and children, and can be used anytime you have a difficult emotion that you need a little help processing.