RAIN

R: Recognition that a feeling has arisen. It is occurring. Just notice. What is it that you're really feeling?

A: Acceptance and welcoming of the feeling. You allow it to be. You allow the emotion to be a part of your aliveness. You leave it alone. You don't fight it. It's just like you have a house with two doors. You allow the visitors to enter and exit, just to pass through. Each have their own duration. What visits isn't under your control.

I: Interest in the feeling. Be intimate with the feeling. Develop a caring acceptance of it. Then explore it. What is its message to you?

N: Non-identification with the feeling. Just experience the feeling. Don't make it "me." It's not your identity. It's only a movement of emotional energy, like a river flowing along. Feelings are always changing. The purpose of feelings is to be felt.