This is an introduction to RAIN.
RAIN is a mindfulness practice that is typically applied to unpleasant,
Uncomfortable,
Or upsetting thoughts,
Feelings,
And sensations.
RAIN stands for an acronym.
It incorporates the core teachings of mindfulness and instructs us to recognize,
Accept,
Investigate,
And not identify with difficult thoughts,
Feelings,
Sensations,
Urges,
Cravings,
Etc.
Approaching painful experience in this way can transform them to something more workable,
A more revealing experience.
Practicing RAIN can also prevent unhelpful reactions,
Such as rumination or acting out.
When difficult emotions arise,
Practice working with them by recognizing,
Accepting,
Investigating,
And not identifying with whatever is present in the moment.
The R in RAIN stands for recognize.
Recognizing prevents denial or avoidance,
Because you are bringing what is unpleasant and perhaps unwelcome into your field of awareness so that it can be seen and dealt with.
The R in RAIN stands for recognize.
Recognizing prevents denial or avoidance,
Because you are bringing what is unpleasant and perhaps unwelcome into your field of awareness so that it can be seen and dealt with.
The A in RAIN stands for accept,
Or acknowledge,
Or allow.
Acceptance in this sense means that you acknowledge the actuality of what is present in this moment and you allow what is already here to be here.
It is important to note that just because you accept or acknowledge something that is present does not mean that you agree with it,
Or you approve of it,
Or you support it.
You are simply acknowledging what is present right now.
It is also important to be aware of any thoughts,
Emotions,
Such as resistance or aversion that may arise when you recognize what you are experiencing,
Or when trying to accept it.
Notice any subtle unconscious forms of resisting of your emotions or the experience,
Such as trying to accept them so that they will go away.
See if you can truly allow what is here to be here,
And let the emotions run its course and leave naturally.
When practicing acceptance,
It may be helpful to say to yourself phrases such as,
Ah,
This is you,
Or allow,
Or let it be.
And the I in RAIN stands for investigate.
Investigation is unlike analyzing,
And it's more like inquiry.
Bring a quality or attitude of curiosity or a beginner's mind as if it's the very first time you have experienced this.
Investigate the primary facets of the internal experience,
Thoughts,
Emotions,
Physical sensations.
Just notice what is here without judgment or implications or consequence.
N is for non-identification.
Non-identification means not believing that your emotions belong to you or labeling them as me,
Mine,
Or I,
Or I am.
It allows you to de-center or de-fuse from emotions and understand with self-compassion that the emotions you experience are shared experience by all humans.
Emotions are a part of being human and living a rich and full life.
We cannot eliminate unhappiness or unpleasantness in that experience of that without eliminating our being able to feel happiness as well.
There are two sides of the same coin,
And to expect yourself to never to feel negative emotions is trying to hold yourself to some different standard on being human,
And that's really unlovable and inhumane to do so.
