I love this practice! It's so simple, yet very powerful and I'd like to share with you each stage and how to get started. So what is R.A.I.N?
Recognise
The first stage of this practice is to recognise where you are, the key questions to ask in this stage are: What am I feeling? Where am I feeling it? These bring you to the present moment, where you identify your thoughts, feelings, emotions, and bodily sensations.
Allow
This second stage is accepting each thought, feeling, emotion, or body sensation just as it is, even if it's uncomfortable or painful, acknowledging it for what it is and how it makes you feel. Try to accept without judgment, without the label of bad or good. You are simply noticing what is true, with an attitude of non-judgement, without pushing away what arises.
Investigate
This stage invites you to be curious about your experience, bringing your attention to where the emotion or difficulty is held in the body. Notice the kinds of sensations in the body, and notice any resistance to the sensations.
Then explore what happens if you open to them mindfully and with acceptance. Bring your focus to the emotions and feelings as they arise, again being open to the experience mindfully and with acceptance.
When you are ready move on to what thoughts are arising and what stories arise with the emotions. Try to widen your focus and ask questions such as: Are they true? Are they permanent or changing moment by moment?
Notice how you are relating to the experiences that arise. Are you taking the emotion as solid and real? Are you clinging to it and contracting around it? Are you identifying with it as who you are in this moment?
Nurture
This stage invites you to recognise what you need at this moment. What is your natural response? You may wish to offer yourself a nurturing or soothing gesture, perhaps holding your hands or placing your hands over your heart. You may choose to offer soothing words, perhaps words of love, or gentle kindness. Take time to allow yourself to feel nurtured, seen, and loved.
By practicing RAIN, you can transform your relationship with yourself and your emotions. You can learn to accept yourself as you are, with compassion and understanding. You can also discover the natural awareness that arises when you are not identified with your thoughts and feelings.
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