If you are living in the mid-west, I know what you are thinking. Let it rain? How about no more rain? I agree. We have seen our fair share of it this summer. However, that is not the kind of rain I’m referring to here.
RAIN is a mindfulness practice and is helpful to use when we are feeling stressed or having other unpleasant experiences.
What does RAIN mean?
R = Recognize when a strong emotion is present
A = Accept or allow that this emotion is within us.
I = Investigate your emotions and thoughts.
N = Non-Identify with whatever is there.
We use this process to discover our deeper emotions that trigger our emotional reactions.
For instance, let’s say someone said something hurtful to you. Normally, you get upset and mad at that person. You take what they say and make an entire story out of it in your mind. You will spend days, weeks or maybe months worrying about what they said and stressing yourself over it.
Not anymore, because you’re going to start practicing RAIN.
Let’s just sit quietly and listen to the secrets the rain wants to tell us.” – John Mark Green
Your mindfulness challenge for this week is to let it RAIN. I’ve created a worksheet for you to use that you can print here.
During the next week closely watch your interactions with people. Notice if anyone says anything that upsets you or makes you feel stressed. Bring recognition to any strong emotion that you may encounter.
Allow your emotions to be present. Don’t judge yourself for having this feeling or try to pretend you don’t have it. Let it be ok and acknowledge that it is there.
Investigate your emotions. This is where you need to get honest with yourself. Look inside yourself and where are you feeling this emotion and why. Investigate how you feel emotionally, physically and mentally. Ask yourself questions like, do I believe this to be true about me? Why is someone else’s opinion hurting me? What is happening inside of me when I hear this? You want to find the source of why you are having this reaction, but you must get very candid with yourself to do this.
Your last step is to non-identify with your emotions. Let’s say after the first three steps you discovered “Oh they said that about me, and I got upset because I’m a sensitive person”. You are not a sensitive person. Sensitivity is present now inside you, but you get to choose to no longer identify with it. Remember, you are not your emotions. This is the step where you stop taking everything personally and choose how you react.
Everything someone does is because of them, not you.
When you practice RAIN often, you will experience a more natural loving awareness towards yourself. People will no longer be able to cause a reaction inside of you and that is a great feeling.
If you have not already signed up for our weekly mindfulness challenge but would like to, please do so here. I would love you to be a part of this mindful tribe!
Articles you might have missed recently:
Seven Habits of Highly Mindful People
Genuine People: Tips to Spot A Fake Person
A Natural Approach to Menopause
Peace & Love,
Ela
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