In this solo episode, I'm sharing the emotional processing tool that's completely changed the way I handle difficult emotions. It's called RAIN, and while I didn't create it (it was popularized by meditation teacher Tara Brach), I've adapted it over the years for myself and my coaching clients. It's become one of the most effective ways I know to work through jealousy, calm my nervous system, and show up to difficult conversations feeling grounded instead of reactive.
R - Recognize Name the emotion (shame, fear, sadness, worry, etc.)
A - Allow Let the feeling move through your body. Focus on the sensations. Sit or lay down, close your eyes and breathe. It will feel uncomfortable, allow those feelings to come into your body. Ideally at least 20 min.
I - Investigate With compassion, ask yourself why you might be feeling that way. How might your past experiences play a role? What’s the lesson there? What do you need?
N – Nurture Think of what you’d tell a friend if they came to you with your concerns. Tell that to yourself, providing support, love and compassion you need. Give yourself a hug. If you can, do something you think will make you feel better (take a bath, call a friend, journal, exercise etc.)
Breathwork Exercise I'd recommend you listen to this, as it's a good explanation of how focusing on your body interrupts the thoughts (helpful for the allow part)
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