The nature of being human means you will not feel great all of the time, so it’s important to have a method to work through this and be ready for the “off” days. This level of self-awareness enables you to be more compassionate and understanding of yourself while making sense of the environment around you.
Emotional self-care is an essential aspect of your well-being, which, as a leader, you need to be even more aware of, given the responsibility that comes with this title.
R.A.I.N, devised by Meditation teacher Michelle McDonald over twenty years ago, is a simple process to help you navigate challenging situations.
R is for RECOGNITION
Recognise what is going on.
A is for ACCEPTANCE.
Accept the feeling for what it is. Allow it to sit
I is for INVESTIGATION.
Investigate the feeling with curiosity and kindness.
Imagine you are a scientist, exploring it from all angles –
What is in it?
How is it showing up in your body?
What’s the belief that is driving this feeling?
Is it true?
There are likely several emotions/thoughts/feelings weaved together.
Separate them to discover what is hidden in that matrix of unease and take it apart piece by piece.
An example might be that initially, you believe the emotion or thought to be anger. Upon further investigation, you can see the disappointment, sadness, or fear intertwined with the anger.
Being able to break down our emotions like this helps our brain process what’s going on, allowing us to feel more like we control our emotions.
N is for NON IDENTIFICATION
This is where we make a conscious decision not to be defined by this emotion. You are currently in an emotional state, but this does not define who you are.
This process does not change any of your feelings; it changes your relationship with them, allowing you to take back your power and “manage” those thoughts more effectively and compassionately.
Don’t underestimate the importance of minding your emotional health because if you don’t, you’ll find the negative effect of doing so will impact your physical and mental health. If strong leadership performance is your goal, this emotional self-care process is key to your success.
Leaders are human too!
This being human is a guest house.
Every morning is a new arrival.
A joy, a depression, a meanness, some momentary awareness comes as an unexpected visitor…
Welcome and entertain them all.
Treat each guest honorably.
The dark thought, the shame, the malice, meet them at the door laughing and invite them in. Be grateful for whoever comes, because each has been sent as a guide from beyond.”