This five-minute practice called RAIN can be helpful when emotions arise.
RAIN,
Or R-A-I-N,
Stands for Recognize,
Accept,
Investigate,
Note.
You can do this practice either during formal meditation sessions or in the flow of life when feelings arise.
First recognize that an emotion has arisen,
That something has triggered a feeling or a mood.
Next,
Accept that the emotion is present rather than trying to distract yourself from it or block it out.
Third,
Investigate the actual sensations of the emotion in your body.
As much as possible,
Focus on these bodily sensations rather than the story or thoughts related to the situation that triggered the emotion.
You may notice the emotions,
Sensations in your chest,
Stomach,
Head,
Neck,
Or any other part of your body.
Investigate the sensations you are feeling now.
Finally,
To help anchor your attention,
Focus on the sensations that are present in your attention.
Your mind as much as possible.
Allow your mind to be open and spacious,
Simply aware of this present moment.
That concludes this meditation.
