In this conversation, Sarah and Abby discuss a tool called RAIN (Recognize, Allow, Investigate, Nurture) that can be used to navigate challenging emotions. They emphasize the importance of recognizing and allowing difficult emotions to be present, rather than trying to avoid or fix them. They also discuss the ongoing nature of the investigation process and the need for self-compassion. The conversation highlights the idea that the goal of mindfulness practices is not to be present all the time, but to build tolerance for being present with challenging emotions. The tool of RAIN can be customized to individual needs and can help cultivate a different relationship with difficult emotions.

Takeaways

• The RAIN tool (Recognize, Allow, Investigate, Nurture) can be used to navigate challenging emotions.
• Recognize and allow difficult emotions to be present, rather than trying to avoid or fix them.
• Investigate with curiosity and care, exploring how the emotion is experienced in the body and thoughts.
• Nurture with self-compassion, offering kindness and support to oneself in the face of difficult emotions.
• The goal of mindfulness practices is not to be present all the time, but to build tolerance for being present with challenging emotions.

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