Mindfulness made easy
When faced with change it can be tempting to bury your head in the sand and ignore it, to resist the change and think ,'Why me?', or to get angry. The first step is to give your full attention to what you're experiencing. Notice how you're feeling, what you're thinking, and how the change is impacting you. You might like to name what you're feeling, such as 'anger' or 'sadness'.
Once you're aware of how the change is affecting you, allow your feelings to be, just as they are. Allow what is happening to happen and how you're feeling to be okay. Be present with what 'is' rather than what 'should be' or 'could be'.
Step three is to turn inward and investigate what's going on inside you. If you're feeling anxious about the change, how does this feel in your body? Does your chest feel tight, is your breathing shallow? Are your palms sweaty? Approach this investigation with compassion and kindness towards yourself. Remember that you're a human with human feelings and it's okay to feel the way you're feeling.
In the final step of RAIN, recognise that you are not your thoughts, your feelings or your emotions. You are not your mind. And you are not your circumstances. You might be feeling angry, or worried, or sad as a result of the changing circumstances. But you are not anger, worry or sadness. And
just like the change you're currently experiencing, your feelings will also soon change.