Feeling Overwhelmed? Remember 'R.A.I.N'
The RAIN of Self-Compassion
The acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion, using the following four steps:
Recognize what is going on;
Allow the experience to be there, just as it is;
Investigate with interest and care;
Nourish 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.
The Truth of Who You Are
The RAIN of Self-Compassion is not a one-shot meditation. Rather, as you practice you may experience a partial shift, perhaps a more subtle sense of warmth and openness, a widening in perspective, a quieting of mental stories, a softening of your heart. You can trust this! RAIN is a practice for life—a way of transforming doubts and fears with a healing presence. Each time you are willing to slow down and recognize, “Oh, this is the trance of unworthiness… this is fear… this is hurt… this is judgment…,” you are poised to de-condition the old habits and limiting self-beliefs that confine your heart. Gradually, more than any story you’ve ever told yourself about being ‘not good enough’ or ‘basically flawed,’ you’ll experience natural loving awareness as the truth of who you are.
To read more of Tara Brach's article, please click, A Simple Practice to Strengthen Your Self-Love (upliftconnect.com)