Alan Watts once wrote that “Muddy water is best cleared by leaving it alone.” This principle applies to emotions, too. Instead of fighting them…
Casey’s eTip: Use RAIN to Process Emotions
Happiness, anxiety, fulfillment, resentment, satisfaction, disappointment, joy and frustration are just a few of the many emotions that may pass through a human during a typical work day. We usually don’t mind the comfortable feelings, but may resist the rest. Here’s a process to be with them instead:
R: Recognize the emotion(s) — Become aware of their presence and name them if possible
A: Allow it — Decide to let the emotions be, instead of pushing them away, ignoring them or trying hard to “let them go”
I: Investigate — View them with curiosity, e.g., Where do I feel it in my body? What thoughts accompany it? What do I need in this moment?
N: Non-Identification — Practice observing the emotions and thoughts without taking them personally (e.g., “I always do this! or “What’s wrong with me?”)
This RAIN process allows emotions to reveal use information about our needs and values. When heard and respected, emotions usually flow through us, avoiding the dams of self-criticism or denial. Experiment with it to see how it works for you!
This eTip brought to you by the Health link in your Productivity Chain.
(Photo: Bibhukalyan Acharya from pexels.com)