Skip to content

Posts tagged ‘Healing’

How Buddhists’ Use Rain to Help Increase Mindfulness

mindfulness

Some years ago, a group of Buddhist teachers developed the mindfulness tool ‘RAIN’ (an acronym for the four steps of the process) to help heal difficult emotions. In todays world, feeling our feelings has become somewhat of a “no-no”. People are constantly looking for quick fixes, the next pharmaceutical, -a way out. But in truth, the only way to heal, is to feel. If you never learn this truth, you will continue to experience the same pain, feelings, and frustrations over and over again. You must heal, process, learn, and let go. You cannot store away your past. You must accept it, and learn from it.

True,  sometimes it’s hard to sit in our emotions. Being aware of our feelings and accepting them, is critical to our physical health as well as mental. Physiologically, mind, body, and spirit, are all intertwined.  

Tara Brach of Yoga Journal puts it like this:
Yes, there are times when being present feels out of reach or too much to bear. There are times when false refuges can relieve stress, give us a breather, help lift our mood. But when we’re not connected to the clarity and kindness of presence, we’re all too likely to fall into more misunderstanding, more conflict, and more distance from others and our own heart.

As a means to help others heal from emotional difficulty, RAIN was developed. The beauty of RAIN is that it can be accessed at any moment, no matter where you are. It simply asks you to direct your attention to clearing your mind, and the process is simple, and stress free.

I love how Brach describes the beauty in this method: The steps give us somewhere to turn in a painful moment, and as we call on them more regularly, they strengthen our capacity to come home to our deepest truth. Like the clear sky and clean air after a cooling rain, this mindfulness practice brings a new openness and calm to our daily lives.

Here are the four steps of RAIN:

R – recognize what is happening.
A – allow life to be just as it is.
I – investigate inner experience with kindness.
N – non-identification.

RAIN directly deconditions the habitual ways in which you resist your moment-to-moment experience. RAIN begins to undo these unconscious patterns that cause you to cut off your feelings, and in turn your mind and heart to the world around you, as soon as we take the first step.

the_girl_in_the_rain_by_best10photos

Recognize What is Happening

Recognition, quite simply is seeing what is true in your inner life. This means recognizing and focusing on your present thoughts, emotions, feelings, and sensations in the present moment. And when you begin to be mindful of these, your heart and mind will gradually open allowing you to connect with your experiences more fully; you will discover that some parts of your experience are easier to connect with than others. According to Brach, one way to think of it is like this: You might recognize anxiety right away, but if you focus on your worried thoughts, you might not notice the actual sensations of squeezing, pressure, or tightness arising in the body. If your body is gripped by jittery nervousness, you might not recognize that this physical response is being triggered by your underlying belief that you are about to fail.

Work on this by asking yourself this simple question: “What is happening inside me right now?” Focus inward. Listen to your heart, mind, body and spirit with compassion and patiences.

Allow Life to Be Just as It Is

This means, letting what is be just that, and accepting it that way. That is, accepting your thoughts, emotions, feelings, or sensations. Sometimes sitting in our feelings is difficult and uncomfortable so we look for a way out, -and quickly! But don’t. Be present with “what is”, and when you do, your awareness of your inward motion will increase which will in turn give you a different quality of attention for “what is”.  Allowing and accepting is important because it aids in the healing process.

Investigate with Kindness

Investigation means  to follow your natural instinct to know and understand the hows and whys of where you are currently. It’s important to recognize what is going on inside yourself, but it’s also important to ask, “What does this feeling want from me?” It is not until the “why’s” are understood that truly dealing and healing with emotions can happen. Avoiding investigating these reasons will only allow them to control you passively each day. They will present themselves in a disguised manner, but will nevertheless, run-a-muc in your head, heart, and life. .

An important aspect of  investigation is that it needs to be done with kindness. It is the kindness that provides healing and freeing. Whatever surfaces in this process, welcome it with kindness.

Nonidentification: Rest in Natural Awareness

Nonidentification means that your sense of self or identity is not defined or limited by your emotions, feelings, and life experiences. It is thought that when identification with the “ego self” is loosened, -that which does identify with emotions, feelings and life experiences, we begin to live and love more openly and embrace natural awareness.

Although the first three steps of RAIN require some intentional activity, the N does not. You are asked to simply rest in natural awareness and liberate yourself through mindfulness.

This post was adapted from the article “Let it Rain” via Yoga Journal. 

Advertisements

If You Want to Move Forward, and Let Go of Your Past, You Must Be Ready to Feel Some Pain.

This post is part of The Awakened Heart Project

Week 10: If You Want to Move Forward, and Let Go of Your Past, You Must Be Ready to Feel Some Pain.:

“As human beings, we all want to be happy and free from misery… we have learned that the key to happiness is inner peace. The greatest obstacles to inner peace are disturbing emotions such as anger, attachment, fear and suspicion, while love and compassion and a sense of universal responsibility are the sources of peace and happiness.” –Dalai Lama

Brace Yourself for Pain 

I think it’s important to repeat some important themes from last week: We all have internal work to do.  It’s inevitable that we all have baggage from our past that we’ve never bothered to open and sort through. We’ve pacified it with a band-aid and have worked quite hard to forget it. But it hasn’t worked. It’s just changed shape into the form of a tiny little metaphorical “twig”. Just like the elephant, there are “twigs” holding each of us back. The pain from our past often holds us hostage…Face it,  -we ALL have these “twigs” whether we like it or not. And the only way to realize that it’s just a twig and that you can walk away from it, is to accept the fact that the twig exists, and pull that band-aid off and to realize that this little twig can be dealt with (with some work of course), and removed. In order to see the path to what you want, you must first see what is holding you back! It is then, and only then, that you can start moving forward.

And with that, IF YOU WANT TO MOVE FORWARD, AND LET GO OF YOUR PAST, YOU MUST BE READY TO FEEL SOME PAIN!

8614-there-are-wounds-that-never-show-on-the-body-that-are-deeper_380x280_width

I know, what you’re thinking, “But band-aids help heal! If I rip it off now I could open that wound!” Actually, these “band-aids” aren’t really band-aids. They’re metaphorical band-aids. In reality, these “band-aids” are actually just concealers, camouflage, a façade, a mask, or blinders. Putting a band-aid on an emotional wound will not heal it; it will only cause it move further inward to a place that’s harder for you to reach, but it will undoubtedly continue to cause you pain. You may not understand Read more