Rise Above Challenge: Day 5

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Rise Above Challenge: Day 5

R.A.I.N.


Are you consistently having a fear-based feeling or sad/depressed feeling come up? Remember to practice R.A.I.N.

 

R-Recognize the feeling and acknowledge it. If you are feeling overwhelmed for example, start by consciously acknowledging that feeling is affecting you right now.

A-Allow the experience to be there, just as it is. Allow yourself to pause during your day and feel the overwhelm and all of its sensations. Actually sit in the rawness and unpleasantness of the feeling in the present moment.

I-Investigate the feeling with kindness, compassion and curiosity. Simply ask yourself questions, what does this feeling want from me? How am I experiencing this in my body? Is there something to be learned from this feeling? Is there a deeper lesson in this feeling? Am I believing this feeling as truth? Or any other questions you have.

N-Natural Awareness. Now after you have compassionately investigated the feeling, you have liberated yourself to become natural loving awareness. By simply resting in this awareness, you have started to disassociate yourself with the feeling, and shifted your perspective to not identify with the feeling. This is where you can find the treasure being offered by the feeling, and sometimes you even dissolve the feeling (like letting an air out of a balloon) by allowing yourself to sit in the feeling instead of repressing it.

 

So today carve out some time to sit in some feeling that you have been resisting and see what comes up. You can also do a google search for RAIN meditation with Tara Brach to be guided for today’s meditation. Also if you want to dig deeper about surrendering and dissolving feelings, check out the book Letting Go by David R. Hawkings.

 

P.S. Don't forget to meditate for 10 minutes, say out loud or write down your affirmations, take your Vitamin D3, practice gratitude, and get 20 minutes of movement! #LetsRiseAboveFearr


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