RAINish (S3E8)
The acronym RAIN - recognize, allow, investigate, non-identification - was created by Michelle McDonald and popularized by Tara Brach. Often taught as a tool to deal with overwhelming emotions, this twist on a more traditional RAIN practice is guided so that it can be an essential technique you refer to regardless of what your current experience is.
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Transcript
Settle into your posture, whether that is seated, standing, or laying down
Your eyes can be closed or slightly open and looking downward to assist you in arriving more fully to this practice.
You may start with a few deep breaths or anything else that helps you feel supported in relaxing your body.
For the next few moments, as your breath and thoughts begin to settle, allow your attention to flow and notice where it’s being drawn to.
Perhaps it’s your thoughts or the sound of your breath.
Now intentionally turn your attention inward and tune into how you’re arriving.
You might do this by asking yourself what is here? or how am I really right now?
It may make itself known as an energy like fatigue or agitation, or perhaps it’s an emotion or a feeling like confused, excited, happy, grieving.
It could also be much simpler, something like contraction or expansion.
There is no right or wrong answer, just listen or observe what is here.
How are you right now?
Can you allow however you’re arriving to just be?
Try not to fight it, at least for the next 10 minutes or so.
If whatever you’re experiencing is particularly gripping and it’s hard to allow it to be here, try to imagine creating a little bit of space around it.
I sometimes like to visualize the feeling or sensation in a box or a frame that I can stretch a little to create some space around its contents.
As best you can, get curious about how your feeling is manifesting in your body right now.
For example, if you’re feeling sleepy, how do you feel it in your body? If you’re happy, grieving, confused what is like in the body? Is it expanding or contracting?
What else do you notice?
Ask that feeling what it needs right now. What do you need, expansion? What do you need contraction, confusion, happiness, joy?
It’s not about arriving at an answer so much as it is about noticing what changes with regards to your experience when you ask the question.
Now, turning to the part of you that is experiencing this thought or feeling or sensation, offer something kind or gentle. 10 Maybe saying It’s Okay if it’s a challenging experience, or not taking it for granted if it’s a particularly pleasant one.
At this point in my practice, I like to offer myself affirmations like You Got This.
Perhaps for you a gesture or a gentle rocking might feel more nurturing.
Let this practice go and return to your body resting here in your seated, standing, or reclined position.
Once again, notice any sounds or movements, or thoughts that are present.
In a moment, the bell will ring. Do your best to receive the sound of the bell for a few moments before reacting to its message that this practice is over.
