R.A.I.N.
Emotions Have 2 Components:
1. Thinking
2. Feeling
R – Recognize when you are suffering from a strong emotion–be kind and know it is ok to have the emotion; no shame or guilt
A – Awareness of where you feel the emotion in the body (the felt sensation): e.g. throat, chest, belly, upper or lower back
I – Investigate the felt sense of the emotion: shape, colour, size, intensity; does it pulsate, change and can you feel a space between the sensations
N – Non-identification: Emotions are NOT a definition of who we are. If we are angry or sad, it does not mean we are a angry or sad person. All emotions are just a passing mind state. Our emotions are like the weather; constantly moving and changing.
R.A.I.N can be used in meditations, or used for 2-5 minutes during the day when you recognize you are having a strong emotion. R.A.I.N. helps dissolve the emotion, allowing you to regain your centered self again.