Try It: Radical Acceptance
No exact required length, I’ll pay extra if it’s over one page. I believe it won’t over 2 pages at most.
Try It: Radical Acceptance
PART 1: Listen to the Podcast and answer the questions below:
NPR: Life Kit: Anxiety is Overwhelming - Here's a mindfulness tool that works
Dr. Tara Brach describes a practice of mindfulness using a simple 4-step tool she called RAIN. This tool will help us understand what Radical Acceptance is. Dr. Brach calls this practice Radical Compassion (as we learn to fully accept ourselves and others).
https://edge2(dot)pod(dot)npr(dot)org/anon.npr-podcasts/podcast/npr/lifekit/2020/07/20200702_lifekit_life_kit_-_tara_brach__-_final_-_july_2020-8c55a047-5b07-4636-891b-61f460050bdc.mp3/20200702_lifekit_life_kit_-_tara_brach__-_final_-_july_2020-8c55a047-5b07-4636-891b-61f460050bdc.mp3_58d907bfc71e2317e163f4e29a4f2ffc_15848920.mp3?orgId=1&d=963&p=510338&story=885948115&t=podcast&e=885948115&dl=1&siteplayer=true&size=15379551&awCollectionId=510338&awEpisodeId=885948115&dl=1&hash_redirect=1&x-total-bytes=15848920&x-ais-classified=download&listeningSessionID=0CD_382_299__5d4a6f0b2b4d5bb2b2b1e49c73da440b57f51d47
As you listen to the Podcast, answer the following questions. You will type up your answers and turn them in as a file for the assignment.
What is Mindfulness using Dr. Tara Brach's words (you can quote her)? What does this definition mean (if anything) to you? What does it make you think of or contemplate?
What is RAIN? Describe each step in your own words (a few sentences for each step if fine).
What is meant by the term "limbic hijack"?
PART 2: Try It:
Identify a situation in your life where you are fighting reality (i.e., wishing very much that things were different). Our current reality with COVID is a unifying experience (we all wish things were different), so you can certainly use COVID as an example. However, you can choose any situation in your life that you wish were different.
Practice RAIN. Write a few sentences of description for each step.
Recognize: What emotions thoughts, and/or bodily sensations are evoked in you when you think about the situation you identified above?
Allow: Pause and allow all the emotions etc. to just be there. Try not to judge anything as good or bad. Don't fight anything. You don't have to be motivated by these sensations. Just let them be there. You may mentally say "this belongs".
Investigate: Call on your curiosity and your desire to understand the situation. Ask yourself: what most wants attention? In other words, which part of this is the most uncomfortable for you? The most vulnerable?
Nurture: Offer yourself radical compassion. Have compassion for this most vulnerable part of yourself. You can do this by saying a phrase such as "I'm sorry", or "you are ok", or "trust in goodness". You may also envision something comforting such as being surrounded by a warm healing light. If it is difficult for you to offer compassion to yourself, picture a loving individual (or even a pet) in your life and envision what their love feels like.
Write a brief reflection of your experience. Can you identify any benefits to practicing RAIN?
Radical Acceptance
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Radical Acceptance
According to Dr. Tara Brach's words, “mindfulness is paying attention to what is happening in the present moment without judgment” (Brach, 2012, 00:59). This means that one should be able to choose. What you want to choose should help you think and plan, and not worry. When we pay “attention to the current experience, we step out of our thoughts about the past and the future, and we begin occupying a space of presence that is bigger than the particular emotions or thoughts that are occurring. That moment gives us some space; instead of reacting, we can respond with more intelligence and kindness” (Brach, 2012, 1:45).
RAIN is “a mindfulness compassion tool that helps us to entangle difficult emotions. This acronym RAIN has four areas that play a part in its impact” (Brach, 2012, 2:58). These are: R, is for recognizing when we are stuck and having a hard time. This is when we are “doing a scan on sensing whatever is predominant at that moment.” It is to notice what most stands out the most to us. A, is for allowing ourselves to applaud the current situation while we say to ourselves that it is okay. It is for allowing the situation to let it be for a few moments and allowing ourselves to acknowledge the space we are creating as a part of the process of getting through. It gives us the power and freedom to be ourselves at the moment. I, is to investigate oneself, what is vying for my attention? What is my body’s reaction right now? What am I currently convinced of? Is self-doubt beginning to cr...
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