RAIN: A helpful way to tune in
By Dr. Marina Heifetz, C.Psych
Life is full of ups and downs. When we do feel those downs, there are some key strategies we can use to help us address feelings of insecurity and unworthiness. These strategies are just another way of saying “slow down” and are part of what Tara Brach has summed up as “RAIN” practice. The idea behind these steps is to tune in and to bring an attitude of curiousity and self-compassion to our reflections. Here are the steps:
Recognize what is happening, not just in the environment, but within ourselves. We can ask ourselves “How do I feel right now?” “What am I thinking?” “What is my body feeling”
How? Self-talk (whether audible or not) can be a powerful way to start to tune in this way.
Allow the experience to just be there without pushing it away or reacting to it. For example, instead of jumping into reactive modes when we recognize anger, we may just allow ourselves to stay there for a moment. By doing this, we are able to create that pause that allows us to respond mindfully, rather than react.
Investigate what is happening for ourselves, which, in turn, will allow us to come to a more insightful place of what may be helpful for us.
How? We can ask “What is most pressing for me right now?” “How does this sit in my mind and body?” “What do I most need right now?”
Nurture by bringing in self-compassion when we reflect on what our vulnerable self needs.
How? Sometimes a simple touch of our hand to our heart may bring us that feeling of compassion and peace. Other times we may need some words of reassurance or perhaps connection with another. This step involves exploration and experimentation of what feels right for us in that moment.
