Recognize, Allow, Investigate, Nurture (RAIN) (No Music)

RAIN is a practice of self-compassion where you will take time to recognize what is happening in the present moment (any thoughts, emotions, sensations), allow them to exist without judgement, investigate what is needed, and provide nurturing. This practice utilizes concepts from mindfulness, ACT, and IFS.

Transcript

RAIN is a practice of radical acceptance and compassion and RAIN, R-A-I-N, Stands for recognizing what's going on, Allowing it to be there just as it is without any kind of judgment, Investigating the experience with a sense of kindness and compassion, And then providing some nurturing, Nurturing whatever is going on. So to do this practice, You can get comfortable, You can sit in a comfortable chair, You can even lay down if you're not feeling too sleepy, Or lay down if sitting up just doesn't work for you, That's okay too. Just get comfortable, You can close your eyes or have your eyes open, Taking a few mindful breaths, And then starting with R, Recognize what's going on. So recognizing, Noticing what thought, Feeling, Or behavior might be affecting you in this moment. Is there a story that the mind is fusing with? Or is there an emotion that has completely taken over? Is there some kind of suffering that's happening? That might be a way to look at it as well. Recognize what's going on, Just noting what you are the most aware of in this moment, What is happening. Once you've recognized what's going on, Moving on to A, Allowing the experience to be just as it is, With no need to avoid the experience or try to change it or fix it, Just sitting with it. It's safe to do that. Just allowing it to be as it is. And if it's helpful to allow it to be there by saying something, You sure can, You might say, Oh, Hello, I see you. Or it's safe for you to be here. Or simply just saying a yes. Fully observing and allowing what is with a sense of full awareness and non judgmentalness. Continue to allow the experience to be just as it is. And then starting to move on to the I, Investigating with kindness. So here's where you get to be curious. Here's where you get to be curious and in a state of wondering about this experience. So you might ask yourself, What does this thought, Emotion or behavior? What kind of attention does it want? Or how does it think it's being helpful? How does this thought or emotion or behavior? How does it think it's protecting me? Maybe asking what is needed in this moment? What is actually needed? Just being curious as you investigate and allow this experience to be what is needed? What is truly needed in this moment? And then N, Nurturing. Nurturing with compassion, Full compassion, And kindness. There may be some sort of suffering that is happening here. Can you provide some nurturing to this experience? You might sense what that suffering is, What the fear is, Or what the wound is, What is hurting. And imagining that you could take care of it in some kind of way. Use your imagination. You might imagine wrapping it up in a comfortable blanket and giving it a cup of hot chocolate. Or you might say to whatever needs to be nurtured, Whatever is looking for that nurturing, You might say to it, I'm sorry. Or I'll take care of you. Or we're okay. Or something like it. And while you might be imagining taking care of that part that needs support or taking care of, You might say something compassionate to it. You can even put a hand on your body wherever it feels appropriate, On your chest, Or your abdomen, Or your head, Or anywhere it feels the most appropriate. Imagining that you're sending nurturing through your hands into your body, Feeling the warmth, Feeling the warmth shared from your hands into the body. And if it feels hard to nurture yourself, Right now, You might imagine someone else coming in and doing it for you, An angel, A spiritual figure, An ancestor or relative. You could invite them in and imagine that they are doing their nurturing for you. And as you go through these steps, Then just becoming aware, Aware of your present experience. Aware of what's happening in this present moment. Has there been any kind of shift since the beginning of this practice? Or maybe there's been no change at all. Notice that. And if there's been no change at all, Perhaps consider going through these steps again. And as you are ready to bring the practice to a close, You might move your body a little bit, Like wiggling your fingers or toes, While taking some mindful breaths. And then opening your eyes if they're closed. And this practice is complete.