Remember to RAIN
Counseling Services Listserv
Feeling Overwhelmed? Remember RAIN!
Recognize what is going on.
Though it may sound depressing or overwhelming, learning to recognize that we are at war with ourselves is quite empowering. One meditation student described the trance of unworthiness as “…the invisible and toxic gas I am always breathing.” As he became increasingly mindful of his incessant self-judgment and feelings of inadequacy, his aspiration to free himself from his painful inner prison grew.
Allow the experience
Allowing means letting the thoughts, emotions, feelings, or sensations we have recognized simply be there. Typically when we have an unpleasant experience, we react in one of three ways: by piling on the judgment; by numbing ourselves to our feelings; or by focusing our attention elsewhere. We’re resisting the rawness and unpleasantness of the feeling by withdrawing from the present moment.
We allow by simply pausing with the intention to relax our resistance and let the experience be just as it is. Allowing our thoughts, emotions, or bodily sensations simply to be doesn’t mean we agree with our conviction that we’re unworthy. Rather, we honestly acknowledge the presence of our judgment, as well as the painful feelings underneath.
Investigate with kindness
Investigating means calling on our natural curiosity—the desire to know truth—and directing a more focused attention to our present experience. Simply pausing to ask, what is happening inside me?, can initiate recognition, but investigation adds a more active and pointed kind of inquiry.
You might ask yourself: What most wants attention? How am I experiencing this in my body? Or What am I believing? What does this feeling want from me?
When we behave in hurtful, reactive ways, it’s because we’re caught in some kind of painful trap. The more we investigate the source of our suffering, the more we cultivate a compassionate heart toward ourselves and others.
Natural awareness
Natural loving awareness occurs when identification with the small self is loosened. This practice of non-identification means that our sense of who we are is not fused with any limiting emotions, sensations, or stories. We begin to intuit and live from the openness and love that express our natural awareness.
As you practice RAIN, you may experience a sense of warmth and openness, a shift in perspective. Each time you are willing to slow down and recognize, oh, this is the trance of unworthiness… this is fear… this is hurt…this is judgment…, you are poised to de-condition the old habits and limiting self-beliefs that imprison your heart. Gradually, you’ll experience natural loving awareness as the truth of who you are, more than any story you ever told yourself about being “not good enough” or “basically flawed.”
We each have the conditioning to live for long stretches of time imprisoned by a sense of deficiency, cut off from realizing our intrinsic intelligence, aliveness, and love. The greatest blessing we can give ourselves is to recognize the pain of this trance, and regularly offer a cleansing rain of self-compassion to our awakening hearts.
Counseling Services
To inquire about an appointment, or for any questions or concerns, please send an email to counseling@knox.edu.
Current Staff:
Janell McGruder – Asst. Dean for Student Wellness/Director
Megan Downs – Asst. Director, Counselor, Outreach
Niharika Anant - Counselor
Marsha Dace – Part-Time Counselor
Rhonda Nelson – Part-Time Counselor
Crystal Williams – Part-Time Counselor
Claire Palmer – Intake Coordinator
Vicki Swedlund – Administrative Assistant
Email: counseling@knox.edu
Website: https://www.knox.edu/offices/health-and-counseling-center/counseling-services
Facebook: https://www.facebook.com/knoxcollegecounselingservices/