{"id":47429,"date":"2022-03-17T21:20:00","date_gmt":"2022-03-17T21:20:00","guid":{"rendered":"https:\/\/veronikakloucek.com\/?p=47429"},"modified":"2023-10-12T09:39:48","modified_gmt":"2023-10-12T09:39:48","slug":"r-a-i-n-calms-me-down","status":"publish","type":"post","link":"https:\/\/veronikakloucek.com\/r-a-i-n-calms-me-down\/","title":{"rendered":"R.A.I.N. calms me down"},"content":{"rendered":"\n\n[et_pb_section fb_built=”1″ _builder_version=”4.4.1″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row column_structure=”3_4,1_4″ _builder_version=”4.9.0″ saved_tabs=”all” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”3_4″ _builder_version=”4.4.1″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_post_title categories=”off” comments=”off” featured_placement=”above” _builder_version=”4.4.1″ title_level=”h2″ meta_font=”||on||||||” meta_text_color=”#333333″ background_color=”rgba(0,0,0,0)” custom_margin=”||||false|false” custom_padding=”||||false|false” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_post_title][et_pb_text _builder_version=”4.14.9″ hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]

Are you struggling with stress, anxiety, and sometimes overwhelm? Try this brief practice to help calm yourself down and\u00a0transform difficult emotions by expanding your awareness.<\/strong><\/p>\n

The term R.A.I.N. was first coined about 20 years ago by Michelle McDonald. Below is an adaptation based on and for the most part using the words of the renown mindfulness teachers Tara Brach and Jack Kornfield.<\/p>\n

R.A.I.N. stands for Recognition, Acceptance, Investigation and Non-Identification. It echoes, as Jack Kornfield writes, \u201cthe Zen poets who tell us \u2018the rain falls equally on all things.\u2019\u201d<\/p>\n

 <\/p>\n

R\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Recognize what is going on<\/strong><\/h3>\n

Recognising means consciously acknowledging, in any given moment, the thoughts, feelings and behaviours that are affecting us.<\/p>\n

You can awaken recognition simply by asking yourself: \u201cWhat is happening inside me right now?\u201d Call on your natural curiosity as you focus inward. Try to let go of any preconceived ideas and instead listen in a kind, receptive way to your body and heart, and bring awareness to whatever thoughts, emotions, feelings, or sensations are arising right here and now.<\/p>\n

Common signs of that we are caught up in experience include a critical inner voice, feelings of shame or fear, the squeeze of anxiety or the weight of depression in the body.<\/p>\n

 <\/p>\n

A\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Allow the experience to be there, just as it is<\/strong><\/h3>\n

Allowing means letting the thoughts, emotions, feelings or sensations you have recognised simply be there.<\/p>\n

You may notice one of three ways that you react to unpleasant experience: by piling on the judgment; by numbing ourselves to our feelings; or by focussing your attention elsewhere. For example, we might have the sinking, shameful feeling of having been too harsh with someone. But rather than allowing that feeling, we might blame our partner for something, worry about something completely different, or decide it\u2019s time for a nap. We\u2019re resisting the unpleasantness of the feeling by withdrawing from the present moment.<\/p>\n

However, as you become more willing to be present with what is, a different quality of attention will emerge. Allowing is intrinsic to healing, and realizing this can give rise to a conscious intention to let be; to accept things as they are.<\/p>\n

 <\/p>\n

I\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Investigate with kindness <\/strong><\/h3>\n

Investigation means calling on your natural curiosity\u2014the desire to know truth\u2014and directing a more focused attention to your present experience.<\/p>\n

Investigation adds a more active and pointed kind of inquiry to what has been recognised previously. Questions that can help your investigation are: \u201cWhat most wants attention?\u201d \u201cHow am I experiencing this in my body?\u201d \u201cWhat am I believing?\u201d \u201cWhat does this feeling want from me?\u201d<\/p>\n

Investigation makes space for deeper levels of your experience to surface. The more warm and gentle welcome we can provide for whatever arises, the more hidden or perhaps defended places will emerge. Investigation asks for a compassionate, kind and open-hearted approach towards experience.<\/p>\n

Without this heart energy, investigation does not feel safe. Investigation with kindness allows us to connect with our suffering and to respond by offering care to our own heart.<\/p>\n

 <\/p>\n

N\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Natural Awareness – not-identifying with the experience<\/strong><\/h3>\n

The first three steps of RAIN require some intentional activity. In contrast, natural awareness allows us to realise the liberating homecoming to our true nature beyond the activity of the mind.<\/p>\n

There is nothing to do for this last part; we simply rest in natural awareness. You may experience this as a sense of warmth and openness, a shift in perspective. You can trust this!<\/p>\n

A metaphor that sometimes helps is to think about the sky. It is always there, always blue. Sometimes we only see the clouds that cover up the sky, they may be stormy or just little white clouds. We forget that beyond the clouds the sky is always there, always blue. Like the blue sky, natural awareness is always there.<\/p>\n

To develop this practice it takes time, commitment, patience, kindness and trust.<\/p>\n

\u00a0<\/em><\/p>\n

Learning takes place only in a mind that is innocent and vulnerable. \u2013Krishnamurti<\/em><\/h5>\n

 <\/p>\n

For those familiar with informal mindfulness practices, R.A.I.N. is similar to the STOP exercise but differs in that it goes beyond a pause encouraging gentle investigation into what is happening inside.<\/p>\n

 <\/p>\n

<\/u><\/p>\n

Reference:<\/u><\/p>\n

Jack Kornfield, 2007, Doing the Practice: http:\/\/www.jackkornfield.com\/articles\/dharmaandpolitics.php<\/a>Tara Brach, 2014, Feeling Overwhelmed? Remember \u201cRAIN\u201d:\u00a0http:\/\/www.mindful.org\/tara-brach-rain-mindfulness-practice\/<\/a><\/p>\n

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Are you struggling with stress, anxiety, and sometimes overwhelm? Try this brief practice to help calm yourself down and\u00a0transform difficult emotions by expanding your awareness. The term R.A.I.N. was first coined about 20 years ago by Michelle McDonald. Below is an adaptation based on and for the most part using the words of the renown […]<\/p>\n","protected":false},"author":1,"featured_media":47430,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"1080","footnotes":""},"categories":[13,33],"tags":[],"yoast_head":"\nR.A.I.N. calms me down - Veronika Kloucek Therapy<\/title>\n<meta name=\"description\" content=\"R.A.I.N. is a brief mindfulness exercise. 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