Resources ~ RAIN: Recognize, Allow, Investigate, Nurture

Easily allow yourself to become aware of your sensory perceptions, beginning with your sense of hearing. Could you allow yourself just to hear, listen, or welcome whatever is being heard in this moment? Then, while allowing yourself to continue to focus on hearing: Could you also allow yourself to welcome the silence that surrounds and interpenetra

Use pause-relax-attend whenever you remember as a sacred…

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(1) Recognition — If we are angry, we say, “I know that anger is in me.” (2) Acceptance — When we are angry, we do not deny it. We accept what is present. (3) Embracing — We hold our anger in our two arms like a mother holding her crying baby. Our mindfulness embraces our emotion, and this alone can calm our anger and ourselves. (4) Looking deeply

We might begin by scanning our body, noticing what we are feeling, especially in the throat, chest, abdomen and stomach, and then asking, “What is happening?” We might also ask, “What wants my attention right now?” or, “What is asking for acceptance?” Then we attend, with genuine interest and care, listening to our heart, body and mind.