It’s a beautiful, sunny, atypically warm winter’s day in the Midwest, and I’m thinking about rain. Go figure. I’ve got a few random things to share.
First, this week of Sharon Salzberg’s meditation challenge is about dealing mindfully with emotions. The acronym she uses is RAIN. Here are the four “steps”:
Recognize: The first step is to recognize the feelings. She writes, “You can’t figure out how to deal with an emotion until you acknowledge that you’re experiencing it.”
Acceptance: The second step is acceptance. “We tend to resist or deny certain feelings, particularly if they’re unpleasant. But in our meditation practice, we’re open to whatever emotion arises.”
Investigate: The third step is to investigate the emotion. “Instead of running away from it, we move closer, observing it with an unbiased interest. In order to do that we need to take a moment, not only to refrain from our usual reaction, but also to unhook from the object of the feeling.”
Nonidentification: The fourth step is not identifying with the emotion. “The embarrassment or disappointment you’re feeling today isn’t your whole résumé, the final word on who you are and who you’re going to be. Instead of confusing a temporary state with your total self, you come to see that your emotions arise, last a while, then disappear. You feel some fear, and then you don’t. You’re resentful, and then you aren’t.
Second, I decided to look up some quotes about rain and here are a few I liked:
Rain is grace; rain is the sky descending to the earth; without rain, there would be no life. -John Updike
Some people walk in the rain, others just get wet. -Roger Miller
Rain is grace; rain is the sky descending to the earth; without rain, there would be no life. – John Updike
Let the rain kiss you. Let the rain beat upon your head with silver liquid drops. Let the rain sing you a lullaby. -Langston Hughes
The best thing one can do when it’s raining is to let it rain. -Henry Wadsworth Longfellow
And finally, here is a beautiful, original sound clip called “Rain Follows.” I hope you’ll listen and enjoy.
5 thoughts on “Rain”
Hi Barb! Coincidentally I also wrote about RAIN, or RAINS, as I’ve adapted it, a couple weeks ago. It’s on my PT blog, here: http://www.psychologytoday.com/blog/changepower/201202/manage-emotional-pains-rains. This system really helps me, and I hope it works for you and your readers as well. Best, Meg Selig
Hi Meg! I am getting around to replying really late. So sorry! I just read your post on Psych Today and I love how you add the “S” on RAIN–the S for self-compassion! Sounds like we’re on the same wavelength 🙂
Hi – I found your blog tonight after researching the word ‘surrender’ through google… I saw the word self-compassion and it jumped out at me.
Anyway, related to your posting on Rain…you should listen to the wonderful song called ‘Raindrops Keep Falling on my Head’ by BJ Thomas; Here are the lyrics and the song (from UTube)
Also, this song was used in the movie called Butch Cassidy and the Sundance Kid starring Paul Newman and Robert Redford (too hotties at the time!). This song starts playing as Newman is riding a bike through a pasture/barnlot in the rain. And as he’s finishing up, the bull that is watching him decides to charge! Newman’s blue eyes meet the bull’s eyes and he races to get the heck outta there! He was such a beautiful person.
Thanks for sharing your thoughts. I’ve bookmarked you to check back!
I would like to see you blog an entry or 2 of your real life examples applying the RAIN(S) approach. I think it will help develop the habit of using it and it will help me see it in practice so I understand how to apply it for myself. I will share one too, if you go first!
Funny how the Raindrops song ends with …Nothings worrying me.
Great idea! I’ll do that soon.