In her latest book, inspirational author Tara Brach reveals a Buddhist technique for dealing immediately with emotionally difficult and stressful situations called RAIN. The four steps can be practiced any time, anywhere, and are described as follows:<\/p>\n
\u00e2\u20ac\u00a2 R<\/u><\/b>ecognize what is happening
\n\u00e2\u20ac\u00a2 A<\/u><\/b>llow life to be just as it is
\n\u00e2\u20ac\u00a2 I<\/u><\/b>nvestigate inner experience with kindness
\n\u00e2\u20ac\u00a2 N<\/b><\/u>onidentification<\/p><\/blockquote>\nYou don’t have to be a Buddhist to apply the RAIN techniques to your own life, whether there is a crisis at work, at home or in a relationship. They are simple to practice and can generate immediate results to help you deal more effectively with whatever is occurring.<\/p>\n
The first step-recognizing what is happening-is about identifying the emotions, feelings, thoughts and sensations you are experiencing in a moment of crisis or during a stressful event. Pause, breathe, and explore how your mind, heart and body are reacting. Don’t follow any anxiety, fear or obsessive thinking- just take an inventory of what’s going on inside.<\/p>\n
The second step-allowing life to be just as it is-is about acceptance. It is about not fighting the situation, not attempting to control either it or your reaction. This is the part where many people become stuck when painful experiences happen.<\/p>\n
It’s a natural reaction to want to fight, especially in the face of pain and loss. But if you can offer up acceptance to the difficult thoughts and emotions, including your natural inclination to resistance, you are in the process of moving away from focusing on judgment and control toward a more calm, open attitude. In such a frame of mind you are better able to approach the problem or event.<\/p>\n
The third step-investigate your inner experience with kindness-is about asking questions of yourself once you have achieved a calmer, more objective state of being. You might ask, “What really wants my attention here?” or “What is at the heart of my reaction to this situation?” Are you struggling with forgiveness? Guilt? Fear of failure? A lack of love?<\/p>\n
Take note of the feelings coming up in your body, like areas of tightness, heat or pain, but don’t focus on them. Keep in mind this process of internal questioning is not about going back to mentally review the stressful event, but about exploring your reaction to it and developing compassionate attention to your experience.<\/p>\n
The fourth step-nonidentification-means achieving objectivity toward your experience and resting in that mental state. It means not identifying with or allowing whatever is happening to define you, and it is a condition that will evolve naturally from practicing the three previous steps. Spend some time in this space, rest and remember to keep the feeling with you wherever you go and whatever happens.<\/p>\n
Becoming more relaxed and aware-and then being able to act constructively from that place-will allow you to deal more effectively with difficult, stressful events or whenever a crisis arises. If you are struggling with a problem at work, a physical illness, or the ending of a relationship, this step is about remembering and believing there is way more to your life than just your current pain.<\/p>\n
Sometimes you may practice the four steps out of sequence, and that is fine. Just so long as you focus on cultivating acceptance and compassion for your experience instead of getting stuck reviewing the painful story. The steps will overlap and build upon each other- that’s the nature of growth and change.<\/p>\n
A core spiritual mantra is, “all things will pass.” And they do, both good things and bad ones. New things will come-other joys and pains-and the techniques of RAIN can help us better manage our reactions during the difficult times. Keep practicing them and building up your mental, physical, emotional and spiritual reserves for whatever life throws your way.<\/p>\n
(For more detailed information, check out True Refuge: Finding Peace and Freedom in an Awakened Heart<\/i>, by Tara Brach.)<\/p>\n","protected":false},"excerpt":{"rendered":"
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