Unhooked: Breaking Porn Addiction Podcast

52. The #1 Tool for Dealing with Cravings and Urges In the Moment - The Mindfulness Practice of RAIN

Oct 9, 2023

Learn about the powerful mindfulness practice of RAIN, which stands for Recognize, Accept, Investigate, and Non-identify or Nurture. This practice helps in dealing with cravings, urges, and difficult emotions by recognizing, accepting, investigating, and nurturing oneself with kindness. Explore how to manage cravings and urges through the investigation of physical sensations and non-identification with emotions. Witness and nurture emotions without feeding into them using the RAIN practice.

14:16

AI Summary

AI Chapters

Episode notes

Podcast summary created with Snipd AI

Quick takeaways

RAIN is a mindfulness practice that helps deal with cravings and urges by recognizing, accepting, investigating, and non-identifying/nurturing emotions.

RAIN can be used as a pattern disruptor for addressing cravings and compulsive behaviors, providing an opportunity for self-reflection and self-compassion.

Deep dives

The Practice of RAIN

The podcast episode discusses the practice of RAIN, an acronym that stands for Recognize, Accept, Investigate, and Non-identification/Nurturing. This practice is meant to be used in moments of difficulty, particularly when dealing with cravings or urges. The first step is to recognize the emotion or urge that is arising, bringing mindfulness to the present moment. Next, it's important to accept or allow the emotion to be present without judgment or suppression. The third step is to investigate the physical sensations associated with the emotion, creating a space between yourself and the intensity of the feeling. Finally, there is a choice between non-identify, recognizing that the emotion is not who you are, or nurturing, by sending yourself compassion in difficult moments.

Introduction

3min

The RAIN Practice for Dealing with Cravings and Urges

2min

Developing Mindfulness: The RAIN Practice for Dealing with Cravings and Urges

3min

Investigating the Physical Sensations and Non-Identification of Cravings

2min

Using RAIN for Mindfulness with Cravings and Urges

4min

Interested in getting 1:1 coaching support? Learn about my Coaching Program and book a free discovery call: https://www.jeremylipkowitz.com/intro

GET NOTIFIED WHEN DOORS OPEN TO UNHOOKED RECOVERY: https://jeremylipkowitz.mykajabi.com/unhooked

Connect on Social:
Instagram: https://www.instagram.com/jeremylipkowitz/
Linkedin: https://www.linkedin.com/in/jeremylipkowitz/
Youtube: https://www.youtube.com/c/JeremyLipkowitz

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!

Remember Everything You Learn from Podcasts

Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.

Unhooked: Breaking Porn Addiction Podcast

52. The #1 Tool for Dealing with Cravings and Urges In the Moment - The Mindfulness Practice of RAIN

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

The Practice of RAIN

Origins and Popularization of RAIN

Tips for Practicing RAIN

Remember Everything You Learn from Podcasts