RAIN technique for radical compassion at times of difficulty.

A few years ago I came across the R.A.I.N technique when searching for some ways to be more present or mindful. I was also at a point where I wanted to find a simple process to help me better understand me. It was a wonderful find and here is why I love it so much, and how it may help you too.

• R.A.I.N is an acronym that is easy to remember and can be used anywhere, anytime.
• As a simple four step process R.A.I.N is able to support you when you are needing it most and in particular can help with mindfulness. When we are mindful we are more able to be in tune or conscious and express our emotions rather than judge them, we are more able to self regulate and find ways to nurture from a place of radical compassion toward self and those around us.
• This technique is so easy and empowering. It gives you a foundation for realistically managing on a day that may "suck" versus using coping" mechanisms that tend to imply you are not coping.
• By using R.A.I.N over four steps you will find it is a super practical and reliable tool for when you are in the trenches of intense or difficult emotions.

Let's now unpack and understand what the R.A.I.N technique is about.

Please also listen to my video in more detail.

Here is a quick summary;

R = Recognize

Ask yourself "what is happening?" recognize or identify what you are experiencing. This is purely a recognition of what you are feeling or going through right there in that present moment.

Recognize what you are feeling in your body, in your heart, in your mind and even if you can in your soul. What is the state you are in in each of these areas of you - the whole you. For example - are you breaking out in a sweat or is your heart racing? Are your thoughts rapid and intense? Do you have sadness that causes your heart to ache physically?

This step is about no judgment at all - just identify and see "what is happening here?"

A = Allow or Acknowledge

Just let it be as it is...you may not like it right then and there but by allowing it you acknowledge it is present in the moment. This allowance or acknowledgement is invaluable as it aids softening our resistance to it, or our suppression of something that may create harm and suffering by ignoring it. In times past we have been conditioned to "suck it up" or "get a grip" and this could really set you up to fail. Over time the holding in of feelings or emotions or struggling with that resistance will not be healthy to do so.

By using allow or acknowledge we don't try to fix it, we just simply allow the feeling, emotion, sensation and let it be. By allowing we may find ourselves being quite vulnerable and raw, however it is in the allowing that the resistance eases and with simple practice we can be more in tune and able to self regulate or have compassion on our shadow self.

I - Inquire or investigate

This step is useful if you are not sure why the emotion or response you have is there at all. By investigation and asking questions about why this feels the way it does you may find some answers follow.

Questions you can ask here may be "why do I feel this way" or "what led to this feeling?"

It may be a case of external factors leading up to you feeling a certain way. It may be a build up or combination of factors also. By inquiring of your self you engage seeking the "why" and that simple inquiry often helps with the next part of the technique. By inquiry or investigation you put on the observer hat and use objective questioning rather than denigrating of the self.

N - Non- Identification and/or Nurture

By using a non-identification step in final part of the process it can help you realise that you are not defined by your emotions. Your sense of who you are and your self worth is not defined, chained to, or determined by your emotions.

In turn by nurturing with compassion your emotional, spiritual and physical self you can identify ways to balance and pour self love back into your state of wellness - encompassing body, mind and spirit in a holistic way. This too can be uplifting as you find healing and supportive techniques and tools that you can turn to, are individualised to you, and managed by you.

How empowering is all that right?

The one key factor of this wonderful technique is that it empowers you. You can choose to be empowered or remain attached to that which no longer serves you - to move forward without beating yourself up. Without judgment, doubt or fear. This technique is easy to recall and will guide you to being more intuitive and aware of you, enabling you to raise your happiness from within and not necessarily from external sources or factors.

Given that this technique has inspired me to share it here please note one of my sources for information via this link. You can also download a lovely PDF version from this wonderful lady's website - Tara Brach https://www.tarabrach.com/rain/ Thank you Tara so much for being an inspiration and invaluable resource for many.

If you go digging you will find many others that use this technique also. Look on Tara's website for meditations as well. They are lovely.

Here is her Rain of Compassion meditation which goes for about 9 minutes. https://www.tarabrach.com/rain/ (scroll down on the page)