R.A.I.N can be a powerful tool for developing self -compassion.
About sixteen years ago, a number of Buddhist teachers began to share a new mindfulness tool that offers support for working with intense and difficult emotions called RAIN (an acronym for the four steps of the process), it can be accessed in almost any place or situation…
RAIN directs our attention in a clear, systematic way that cuts through confusion and stress. The steps give us somewhere to turn in a painful moment, and as we call on them more regularly, they strengthen the muscle of attention to come home to our true selves. this mindfulness practice brings a new openness and calm to our daily lives.
I work with RAIN in my Wellness practice and many of my clients are coached on how to use this powerful tool. I’ve also made it a core practice in my own life. Here are the four steps of RAIN presented in the way I have found most helpful:
- R – Recognize what is happening
- A – Allow life to be just as it is
- I – Investigate inner experience with kindness
- N – Nourish
Recognising starts the moment you focus your attention on emotions or negative thoughts and feelings that are present. Try and listen in a kind non judgemental way.
Allowing means letting these emotions, thoughts and feelings be as they are. I like to think of them as welcoming visitors to your home. When we push these feelings, thoughts and emotions away, they will find a place to be stored, causing physical pain and more stress on the body and mind, try and open to the waves of experience.
Investigating could sound like this: What is happening inside me now? What am I experiencing? What am I believing? What does this feeling want from me? The response might be sensations of hollowness or shakiness, or a sense of unworthiness and shame buried in these feelings. Unless they are brought into our consciousness, these beliefs and emotions will control our lives and leave us feeling deficient. By working with and showing self care and self compassion to ourselves, will help to bring the truth to any situation.
Nourishing in awareness of feelings will be the gift of the work you do with RAIN.
The first three steps of R.A.I.N requires the intention of doing the work, however when we get to the last part of Nourish this is where we can just rest in awareness, here the realisation of the difficulty becomes clear. It can feel like a peaceful peace has been created sometimes with no answers, just an awareness of internal space, helping us to make better decisions and clarifying the situation. What you will have done is shown loving kindness and self compassion.
Sometimes we experience really difficult emotions, these are the ones that may need navigating in a professional and experienced way, kinesiology can help to release these emotions in a gentle and kind way. Find out more here
If you would like to work with me then I invite you to book a treatment here
If you’d like to read more about R.A.I.N, I recommend reading the works of Tara Brach and particularly her book, True Refuge: Finding Peace & Freedom in Your Own Awakened Heart.