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A few years ago I read one of my favourite books – Radical Compassion by Tara Brach. There were so many gold nuggets in that book that it’s now been read so many times, I am in desperate need of a new copy! One of the practices that really stood out for me has the acronym RAIN. It’s a simple four-step approach to handling a challenging situation.
So how do you do it?
All you need to remember is the acronym, which stands for:
R – recognise
A – allow
I – investigate
N – nurture
The first step is to Recognise what is happening and how it’s affecting you. Any thoughts, feelings or behaviours that are coming up. So for example if you are feeling uncomfortable and your chest feels tight, simply recognise that you feel uncomfortable and your chest feels tight. Let the judgement go along with the need to make it go away. Simply recognise.
Secondly, move into Allow. This is about giving yourself the space to actually allow the thoughts, feelings and behaviours to be there. Allowing creates a pause of acceptance. So even saying something like “It’s okay to feel this” can help you in the process of allowing.
The third step is to Investigate. Here, we are focusing on something with curiosity. Harnessing our natural curiosity really allows us to remain objective and without judgement, but instead we are simply willing to find out what is happening. Some questions you can ask to help here are things like “What needs my attention?” or “What is happening in my chest?” and “What does my heart need right now?”
Lastly, we have Nurture which is all about responding to where we are and what we are feeling with self compassion. Perhaps asking the question “What do I need right now?” can help you get insight into how it may be best to respond. For example, you may just need to hold yourself physically, or lay down, or breathe, or tell yourself things will be okay and that you are loved. And so on.
The RAIN practice can take as long as you need, but there is no need to rush through it. It may also be a practice you bring into your Reiki or crystal healing self practice or meditation session. Or perhaps you find time to journal afterwards. It’s also simple enough that you can truly make it your own and add or edit steps to suit you!
All my love
Loretta xo
