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52. The #1 Tool for Dealing with Cravings and Urges In the Moment - The Mindfulness Practice of RAIN
In today's episode, I introduce you to a powerful mindfulness practice called RAIN. RAIN is an acronym that stands for Recognize, Accept, Investigate, and Non-identify or Nurture.
Here's a quick rundown of each step:
- Recognize: Begin by noticing and labeling the craving or emotion you're experiencing in the moment.
- Accept or Allow: Instead of resisting or judging the emotion, embrace it and let it be without trying to push it away.
- Investigate: Dive deeper by exploring how the emotion feels in your body, creating a helpful gap between you and the intense feeling.
- Non-identify or Nurture: Choose between recognizing that you are not the emotion or offering yourself self-compassion and care.
You can use RAIN whenever you face a strong craving or urge. To make it a habit, jot down the acronym and place it in visible spots as a reminder. Challenge yourself to practice it for a week, especially when dealing with compulsive behaviors.
Don't forget to ask what the emotion truly needs in that moment, whether it's connection or rest.
Feel free to reach out to me with your experiences, questions, or feedback on how RAIN is working for you. Thanks for tuning in, and have a wonderful day and life!
