RAIN. Recognize, Allow, Investigate, Nurture. Tara Brach
Recognize what is there, notice
Allow what is there to be there, let it be, don’t fight it
Investigate from a somatic perspective where the feelings and tensions are in the body, what are my beliefs, what is most needing attention
Nurture, bring kindness and compassion to what you are feeling, what do you need most right now? Acceptance, forgiven, understanding, feeling not alone, loved.
https://www.tarabrach.com/the-rain-of-self-compassion/
https://www.tarabrach.com/meditation-the-rain-of-self-compassion/
https://www.tarabrach.com/blog-turning-toward-fear-with-rain/