Hello,
My lovely love.
My name is Mia Caracasco,
And I'm a sound healer,
Creative director at psychedelic salons,
And an avid reader and meditator.
I'm here to welcome you on a journey to be the umbrella against the downpour of stress.
Now,
On this rainy day where I am normal,
I want to share with you a four-step mindfulness process that really offers a helping hand when you're in the trenches with intense and difficult emotions.
This process has truly been an ally for me in the moments I have needed self-awareness the most.
And the process is actually called RAIN or R-A-I-N which is an acronym for the four steps of the process.
R is to recognize what is happening.
A is to allow life to be just as it is.
Three is to investigate the inner experience.
And N is for non-identification.
Here's how you can use the RAIN or R-A-I-N method in difficult times.
The R in RAIN method stands for recognize.
Take a moment now to recognize that a strong emotion is present and gently turn towards what you're experiencing in an open and non-judgmental way.
Imagine,
For example,
That you're tuning into 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,
And say,
I'm feeling stressed or I am feeling overwhelmed.
This recognition of what you're feeling opens up inner space and brings you into full contact with yourself and the actuality of the present moment.
The A in RAIN stands for allow.
Allowing means to let it be as it is.
It is the acknowledgement and acceptance of your present moment reality.
Allowing doesn't mean we have to like the situation.
It means we aim to soften or drop our mental resistance to what is happening.
The reason that allowing is so important is because we often have the unconscious impulse to push away,
Suppress,
Or ignore difficult emotions.
When we engage in inner struggle in these ways,
We unknowingly create more suffering and intention.
In this unconscious struggle,
We also tend to get caught up in our thoughts and emotions.
Therefore we are more likely to react rather than being able to choose a conscious response.
By allowing,
We're able to bring an inner yes to our present moment experience.
You may notice almost immediately a sense of softening and ease around the emotion.
This doesn't mean that the situation you may be in is okay or is appropriate.
However,
It's important to separate the emotion that you are feeling and take responsibility from the situation that is really happening.
The I in RAIN stands for investigate.
Now that you have recognized and allowed this emotion,
You can choose to investigate it.
You may not always feel that you need the I,
As sometimes just the recognition and acceptance is enough.
At other times,
You may feel naturally drawn to using this step.
So to investigate,
You can mentally inquire with questions like,
Why do I feel the way I do?
Are there events that happened ahead of the emotion that might have influenced it?
Are there physiological factors,
Such as not getting enough sleep that are affecting the emotion?
What do I really need right now?
Are there actions that I could take to nurture and support myself and or others in this difficult time?
These questions can help us come into wiser relationship with emotions and thoughts.
With this process of investigation,
We can also choose a conscious response to foster a more meaningful life.
Investigation may even resolve and dissolve the emotion completely at times,
Although the goal is not to dissolve the emotion.
So let's go to the final step,
The N.
N stands for non-identification.
In the end step,
You turn your attention to the simple realization that you are not your mind,
Nor are you your emotions.
You are the awareness that is always there,
Underneath every thought,
Emotion,
And sense perception.
Non-identification means that your sense of who you are is not fused with or defined by your thoughts and emotions.
This brings about a natural sense of freedom and ease.
It gives a sense of having peace in the middle of it all.
No matter how intense and painful the emotional storm,
There is always a part of you which is still,
Silent,
And untouched.
You can use this RAIN method anytime you are feeling stressed,
Overwhelmed,
Or out of touch.
It's a powerful way of homecoming in a challenging time.
Thank you for meditating with me,
Lovely love.
This has been Nia Cara Cosco with Insight Timer.
Go love yourself and call yourself into healing instead of calling others out.
I love you.
