When we are in the presence of our own or another's suffering, we instinctively seek to stop, avoid, or numb ourselves to the discomfort. Unfortunately, this response can lead to hardened patterns of avoiding our own negative emotions and thoughts.
Psychologist and meditation teacher Tara Brach recommends using the RAIN acronym to lean in to experiences of suffering and give ourselves the compassion and nurturing we need to be well.
Recognize what is going on;
Allow the experience to be there, just as it is;
Investigate with interest and care;
Nourish with self-compassion.
For reflection alone or together:
How was this exercise for you?
What did you notice in your thoughts, emotions, and body?