Affect Regulation · Mindfulness

Four Steps to Anchor out of Stuck Thinking and Deepen Self-Compassion

How often does the strong pull of anxious thinking lure you into its’ loop of incessant worry, what-ifs, and not-good-enoughs? Spending time on the thoughts that worry and anxiety drive you to think about isn’t the best the way out of it. In fact, thinking the thoughts that accompany anxiety often breeds more anxiety. We need a way out of those thoughts. One that calms our body and our mind, so that we can more accurately and compassionately deal with the experience. The RAIN meditation by Tara Brach offers just that. 

The RAIN meditation is an excellent way to steer out of anxious thinking cycles, deepen compassion and connection to self, and anchor back into the present moment. Take a moment and play with these 4 steps, to build self-compassion and step out of stuck thinking.

Recognize: Recognize the thoughts you are thinking, and name the emotion you are feeling.

Allow: Allow and accept the moment, just as it is. This emotion and experience doesn’t define you, and it will pass.

Investigate: Investigate with gentle curiousity, the felt sense of emotion. Scan your body, and notice what sensations in your body go with those emotions. Is there a negative belief linked with those sensations? Notice those thoughts and sensations with compassion for self. 

Nurture: Let your hand rest over your heart, allowing the experience to pass the way clouds pass after a storm. Notice what you need, soften your heart, and give yourself the kind words you’d offer a trusted friend.

Notice what happens when you allow emotion to be there, without suppression and without denial. When you let emotion be there, with gentle curiousity and the knowledge that it will pass, notice what starts to shift. Using this technique works because it interrupts our habitual way of responding to strong emotion and negative cognitions. With practice, the RAIN meditation can help you develop a new way to be with emotion, one that offers an exit strategy from stuck thinking and an anchor back to the present moment. 

Check out the full meditation by Tara Brach at: https://www.tarabrach.com/rain/