The Practice of R-A-I-N
When we first learned about the technique called RAIN, we explored uncomfortable sensations, feelings and emotions in our awareness as we practiced. I will review the tool again for you to use when you experience a craving. See the acronym as a surf board helping you ride the waves of craving.
R
- Recognize/ relax you can see the craving coming. Remember that you have no control over the craving coming so see if you can...
A
- Accept and allow the craving. in fact you may even try to welcome it. Don’t try to ignore it or distract yourself. To catch the wave, you have to study it to watch the wave as it builds, crests and falls so you...
I
- Investigate - the body sensations, the thoughts and emotions that come with this craving- get really curious about them. Finally...
N
- Notice what is happening in your experience. For some, cravings are experienced as a tightening in the belly, or even a burnng sensation. Keep noticing what feelings you notice as the craving builds crests and subsides. Using RAIN you can actually ride out this craving.
I recommend Dr. Judson Brewer’s apps:
Click Here
for the Eat Right Now app.
Click Here
for the Unwinding Anxiety app.
As we learn in Dr. Brewer’s Unwinding Anxiety App, reward based learning can be applied to any habit; including our “habit” of worry, fear, etc. We will explore this in our workshops beginning in September.
In the meantime, we hope you enjoy a wonderful summer! Please remember to bring to mind those moments of joy at the end of each day, and perhaps enter these memories in your journal.