“The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion using the following four steps:
Recognize what is happening;
Allow the experience to be there, just as it is;
Investigate with interest and care;
Nurture with self-compassion.
You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise.”
— Tara Brach
R: The “R” in the R.A.I.N method stands for ‘Recognize.’
Take a moment to recognize that a strong emotion is present and gently turn towards what you’re experiencing in an open and non-judgemental way.
Tune in to the direct present moment experience of what is happening in your body and mind… the emotions, the thoughts and sensations that are here.
It can be helpful to mentally name it, for example, “I am feeling stressed” or “I am feeling overwhelmed.” This recognition of what…
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