About 20 years ago, Michele McDonald came up with “RAIN” as an easy-to-remember way to learn how to be mindful in the face of challenges. It stands for Recognition, Acceptance, Interest and Non-Identification.
First, you recognize what is really happening… and then accept it. (Often times we have no control over these developments, so accepting them is a powerful step.)
You then bring sincere interest to what’s happening.
Finally—and perhaps most importantly—separate “you” from what’s happening. For example, you are not angry or scared; you are feeling those emotions, but you are not your emotions. It’s a subtle but powerful distinction.
In the midst of huge changes, it’s all-too-easy to get caught up in the chaos. This technique can help you keep the chaos at bay, and learn to be calm, even when others are not.