You may notice almost immediately a sense of softening and ease around the emotion. In this unconscious struggle we also tend to get ‘caught up’ in our thoughts and emotions, therefore we are more likely to react rather than being able to choose a conscious response.īy allowing, we’re able to bring an inner ‘yes’ to our present moment experience. When we engage in an inner struggle in these ways, we unknowingly create more suffering and tension. The reason this is so important is because we often have the unconscious impulse to push away, suppress or ignore difficult emotions. It means we aims to soften (or drop) our mental resistance to what is happening. Allowing doesn’t mean we have to like the situation.
Napoli m tools for mindful living practicing the 4 step mac guide pdf full#
It can be helpful to mentally name it, for example, “I am feeling stressed” or “I am feeling overwhelmed.” This recognition of what your feeling, opens up inner space and brings you into full contact with yourself and the actuality of the present moment.Ī: The “A” in R.A.I.N stands for ‘Allow.’Īllowing means to ‘let it be as it is.’ It is the acknowledgement and acceptance of your present moment reality. Tune in to the direct present moment experience of what is happening in your body and mind… the emotions, the thoughts and sensations that are here. Take a moment to recognize that a strong emotion is present and gently turn towards what you’re experiencing in an open and non-judgemental way. R: The “R” in the R.A.I.N method stands for ‘Recognize.’ Here’s how you can use the RAIN method in a difficult time… It’s called RAIN (which is an acronym for the 4 steps of the process).
It has been an ally for me in the moments I needed mindfulnessthe most. A couple of years ago, I discovered a 4-step mindfulness process that offers ‘in-the-trenches’ support for working with intense and difficult emotions.
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