Use the RAIN (Recognize, Allow, Investigate, Non-identification) technique to deal with powerful emotions


  1. Recognize what is happening.
    Watch all your emotions as they arise without judging or labeling them.
  2. Allow life to be just as it is.
    Allow anything that is happening for you internally. When you accept your emotions, you accept reality. Don’t struggle against the reality of what is happening in your heart and mind.
  3. Investigate inner experience with kindness.
    Ask yourself why you feel the way you do, how those emotions feel in your body, and what beliefs may underlie those emotions.
  4. Disidentify yourself with the emotions you feel.
    Your sense of self doesn’t rely on the emotions you feel. Those emotions are not you and are just something to witness. This technique will naturally lead to a sense of peaceful and expansive awareness.


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