Key takeaways:
How to calm down
How to find ease amid anxiety or overwhelming emotions
How to use self-compassion as a tool to be a better version of yourself
Sometimes, you get overwhelmed and consumed with negative emotions —anxiety, sadness, jealousy, rejection, self-criticism, and shame. Being gripped by these emotions can lead to your inner critic having greater control, which is one of the most significant obstacles to finding your inner joy. Additionally, being overwhelmed or consumed by negative emotions can lead to a dysregulated nervous system. A dysregulated nervous system leads to adverse health outcomes and a weakened immune system, ultimately leading to illness.
Radical self-compassion is essential to overcoming negative emotions. You can practice self-compassion with this simple meditation using the RAIN acronym. RAIN stands for recognize, allow, investigate, and nurture.
Recognize the experience of your emotions. Name the emotion.
Accept or allow it to be as it is. Welcome the emotion.
Investigate it with interest and curiosity. Where is it felt in your body? What caused your response to it?
Nurture it. Not personal. Notice any self-identifying with the emotion, and instead let it go. Repeat a loving affirmation to yourself, “I love you,” “It’s okay,” or “I’m here for you.”
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