R
Recognize what is happening
What is happening in this moment? How and what am I feeling? Where do I feel it in my body? Recognize and name your emotions.
"I'm so mad at myself for failing the test. I feel like crying."
A
Allow life (the experience) to be as it is
Don't try to run away or fix it, or try to control or judge it.
"I'm mad and feel like crying. I'm uncomfortable, but it's okay to feel this way, even if I don't like it."
I
Investigate with kindness, interest, and care
Why do I feel this way? Is it really true? Mindfully observe your thoughts and where you feel your emotions in your body.
"I'm crying because I'm mad. It's uncomfortable, but it's okay."
N
Nurture non-identification (with self-compassion)
My thoughts and emotions do not define me. I am not that feeling or emotion. Remember, this feeling is temporary, and this too shall pass.
"I can feel angry and disappointed, but this feeling is temporary."