In order to unfold, self-compassion depends on honest, direct contact with our own vulnerability. This compassion fully blossoms when we actively offer care to ourselves. Yet when we’ve gotten stuck in the trance of unworthiness, it often feels impossible to arouse self-compassion. To help people address feelings of insecurity and unworthiness, the acronym RAIN is an easy-to-remember tool for practicing mindfulness and compassion, using the following four steps:

Recognize what is going on;

Allow the experience to be there, just as it is;

Investigate with interest and care;

Nourish with self-compassion.

You can take your time and explore RAIN as a stand-alone meditation or move through the steps whenever challenging feelings arise.

R—Recognize What’s Going On

Recognizing means consciously acknowledging, in any given moment, the thoughts, feelings, and behaviors that are affecting us. Like awakening from a dream, the first step out of the trance of unworthiness is simply to recognize that we are stuck and subject to painfully constricting beliefs, emotions, and physical sensations. Common signs of the trance include a critical inner voice, feelings of shame or fear, the squeeze of anxiety or the weight of depression in the body. Recognizing can be a simple mental whisper, noting what has come up.

A—Allow the Experience to be There, Just as It Is

Allowing means letting the thoughts, emotions, feelings, or sensations we have recognized simply be there; without trying to fix or avoid anything. When we’re caught in self-judgment, letting it be there doesn’t mean we agree with our conviction that we’re unworthy. Rather, we honestly acknowledge the arising of our judgement, as well as the painful feelings underneath.

I—Investigate with Interest and Care

Once we have recognized and allowed what is arising, we can deepen our attention through investigation. To investigate, call on your natural curiosity–the desire to know the truth–and direct a more focused attention to your present experience. You might ask yourself: What most wants attention? How am I experiencing this in my body? What am I believing? What does this vulnerable place want from me? What does it most need? Whatever the inquiry, your investigation will be most transformational if you step away from conceptualizing and bring your primary attention to the felt-sense in the body.

When investigating, it is essential to approach your experience in a non-judgmental and kind way. This attitude of care helps create a sufficient sense of safety, making it possible to honestly connect with our hurts, fears, and shame.

N—Nourish with Self-Compassion

Self-compassion begins to naturally arise in the moments that we recognize we are suffering. It comes into fullness as we intentionally nourish our inner life with self-care. To do this, try to sense what the wounded, frightened or hurting place inside you most needs, and then offer some gesture of active care that might address this need. Does it need a message of reassurance? Of forgiveness? Of companionship? Of love? Experiment and see which intentional gesture of kindness most helps to comfort, soften or open your heart. It might be the mental whisper, I’m here with you. I’m sorry, and I love you. I love you, and I’m listening. It’s not your fault. Trust in your goodness

 Article adapted from True Refuge by Tara Brach..