What are you unwilling to feel? 

We can move from experiencing difficult emotions as problems to opening to the experience and letting them move through. As Jack Kornfield said: "Free" is not free from feelings, but free to feel each one and let it move on, unafraid of the movement of life." 

Through the practice of RAIN, we can bring mindfulness and compassion to difficult emotions and experience. It invites us to be with our emotions and actual lived experience with self-compassion. The acronym RAIN, as taught by my mindfulness meditation teacher Tara Brach, stands for:

1. Recognize: Seeing clearly what's going on and how we are stuck inside an experience;

2. Allow: Creating space to be with the experience just as it is; 

3. Investigate: Moving from the story and beliefs to getting in touch with the actual lived experience, with kindness; and 

4. Nurture: Offering kindness inwardly. 

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