4 Steps for Emotional Mindfulness

Four steps for emotional mindfulness is nothing new. Developed by Michele McDonald, it is also called the R.A.I.N. method. It’s simply a way to reframe difficult experience by bringing mindfulness (curiosity, attention & awareness) to them.

Recognize: acknowledge & label it. Ex. "I feel shamed right now".

Allow: accept it & try not to fix it. Ex. Breathe into the feeling and be present with it.

Investigate: be curious about how the emotion feels in your body with kind attention. Ex. Where do you feel it in your body?

Non-identification: this emotion doesn't define you & trust that it will pass. Ex. observe your experience with compassion & know 'this too shall pass'.