The 4 Stages of Self-Soothing
When clients are working on feeling, understanding, processing, and soothing their feels I often recommend, Tara Brach's RAIN practice, a mindfulness technique that helps individuals recognize, allow, investigate, and nurture their inner experiences.
The acronym RAIN stands for:
R - Recognize what is happening
A - Allow the experience to be there, without trying to change it
I - Investigate with curiosity and openness
N - Nurture with self-compassion
The practice encourages individuals to become more aware of their thoughts, emotions, and bodily sensations, and to approach them with a non-judgmental attitude. By investigating these experiences with curiosity and openness, individuals can gain insight into their patterns of thinking and feeling, and cultivate self-compassion and self-acceptance. She has a free recording of this practice on her website.
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Stephanie Bain, LMFT
***Resources are not a substitute for therapy and are not intended for making diagnoses or providing treatment. Not all practices and tools are suitable for every person. Please discuss exercises, practices, and tools with your individual therapist or health care provider.