{"id":5222,"date":"2025-03-11T10:57:43","date_gmt":"2025-03-11T10:57:43","guid":{"rendered":"https:\/\/diddeflorrotne.com\/?p=5222"},"modified":"2025-03-12T10:01:50","modified_gmt":"2025-03-12T10:01:50","slug":"rain-styrk-din-selvomsorg","status":"publish","type":"post","link":"https:\/\/diddeflorrotne.com\/index.php\/2025\/03\/11\/rain-styrk-din-selvomsorg\/","title":{"rendered":"RAIN &#8211; Styrk din selvomsorg"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5222\" class=\"elementor elementor-5222\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a68678b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a68678b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6a99813\" data-id=\"6a99813\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-36f1650 elementor-widget elementor-widget-text-editor\" data-id=\"36f1650\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.5.3 - 28-12-2021 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#818a91;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#818a91;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>RAIN processen er et redskab du kan bruge til at fordybe dig i din indre sindstilstand. Den er udviklet af den amerikanske psykolog Tara Brach for at hj\u00e6lpe mennesker med at h\u00e5ndtere sv\u00e6re f\u00f8lelser som fx. usikkerhed, frygt eller utilstr\u00e6kkelighed.\u00a0<\/p>\n<p>Gennem de fire trin i RAIN l\u00e6rer du at genkende, tillade, unders\u00f8ge og n\u00e6re de (sv\u00e6re) f\u00f8lelser, der opst\u00e5r i forskellige situationer i dit liv.<\/p>\n<p>RAIN processen kan f\u00e5 os til at f\u00f8le os opl\u00f8ftet, lissom den r\u00f8de rose p\u00e5 billedet herover. Den er blevet forfrisket efter den blide sommeregn (RAIN) og man kan n\u00e6rmest fornemme dens sk\u00f8nne duft. \u00a0<\/p>\n<p>P\u00e5 samme m\u00e5de kan vi, gennem de fire trin, g\u00e5 fra at have en sv\u00e6r f\u00f8lelse af fx. mindrev\u00e6rd, magtesl\u00f8shed eller utilstr\u00e6kkelighed, til at tillade os selv at v\u00e6re sammen med f\u00f8lelsen, og blive klogere p\u00e5, hvorfor netop den f\u00f8lelse er p\u00e5 bes\u00f8g lige nu? For til sidst at drage omsorg for os selv p\u00e5 lige pr\u00e6cis den m\u00e5de, som der er behov for.<\/p>\n<p>R A I N<\/p>\n<p>R &#8211; Recognise &#8211; genkende<\/p>\n<p>A &#8211; Acknowledge &#8211; tillade<\/p>\n<p>I &#8211; Investigate &#8211; unders\u00f8ge<\/p>\n<p>N &#8211; Nurture &#8211; n\u00e6re<\/p>\n<p><strong>Genkende\u00a0<\/strong>Det f\u00f8rste trin begynder, n\u00e5r jeg m\u00e6rker en sv\u00e6r f\u00f8lelse i mit indre, der fylder. Jeg l\u00e6gger m\u00e6rke til den og jeg fors\u00f8ger at genkende hvilken stemning eller f\u00f8lelse der er tale om og hvordan den m\u00e6rkes. Er f\u00f8lelsen opst\u00e5et ud af en specifik begivenhed? Eller ud af en bekymring eller en erindring om noget, der er sket i fortiden? Eller noget, der m\u00e5ske vil ske i fremtiden?<\/p>\n<p><strong>Tillade\u00a0<\/strong>Nu, hvor jeg har genkendt det, der fylder i mit indre landskab fors\u00f8ger jeg at tillade det at v\u00e6re der. Dette trin er grundl\u00e6ggende i mindfulness tr\u00e6ning, hvor vi m\u00f8der vores indre tanker, f\u00f8lelser og kropslige sansninger med en indstilling af accept. Vi tillader det som er, at v\u00e6re der, uden at flygte v\u00e6k fra det. Vi er sammen med det, med venlighed og accept, uden at g\u00f8re det forkert. Det hj\u00e6lper mig at bruge mit dybe \u00e5ndedr\u00e6t til at skabe ro og r\u00e5styrke, n\u00e5r jeg skal holde rum for de f\u00f8lelser, som kan v\u00e6re sv\u00e6re at v\u00e6re sammen med.<\/p>\n<p><strong>Unders\u00f8ge <\/strong>I det tredje trin giver jeg mig selv lejlighed til at unders\u00f8ge f\u00f8lelserne og deres udspring dybere med interesse og omsorg. Jeg udvider min unders\u00f8gelse til kroppen. Er der en sp\u00e6nding et sted i kroppen. Noget jeg holder fast p\u00e5? K\u00e6ben, ballerne, \u00e5ndedr\u00e6ttet? Kan jeg med hj\u00e6lp fra \u00e5ndedr\u00e6ttet g\u00e5 fra sammentr\u00e6kning og ansp\u00e6ndthed til at give slip og \u00e5bne op? M\u00e5ske l\u00e6gger jeg en varm, beroligende h\u00e5nd p\u00e5 maven eller hjerteomr\u00e5det, der hj\u00e6lper med at bringe omsorg til det, der er sv\u00e6rt. Hvad fort\u00e6ller den f\u00f8lelse, som er p\u00e5 bes\u00f8g netop nu, mig? Hvordan tager jeg bedst h\u00e5nd om det?\u00a0<\/p>\n<p><strong>N\u00e6re\u00a0<\/strong>Det fjerde og sidste trin i RAIN processen er dedikeret til at drage omsorg for dig selv. Hvad har du brug for? Hvordan vil du n\u00e6re dig selv? Du kan fx. underst\u00f8tte den varme, beroligende h\u00e5nd, som du holder p\u00e5 dit hjerteomr\u00e5de med k\u00e6rlige ord &#8220;Jeg er her for dig&#8221; eller &#8220;Du er st\u00f8ttet og k\u00e6rligheden str\u00f8mmer til dig&#8221;. Det kan v\u00e6re uvant at m\u00e6rke omsorgen fra dig selv, fordi de fleste af os er mest vant til at drage omsorg for andre.<\/p>\n<p>I digtet af Galway Kinnell, som du kan l\u00e6se herunder, beskriver han det s\u00e5 smukt: Det kan sommetider v\u00e6re n\u00f8dvendigt at minde en blomst om dens egen sk\u00f8nhed. For p\u00e5 den m\u00e5de kan den blomstre p\u00e5 ny indefra.<\/p>\n<p>For mig er det essensen af RAIN processen. At vi p\u00e5 trods af livet, og alle de udfordringer, vi m\u00f8der p\u00e5 vejen, kan f\u00e5 lov til at blomstre igen og igen, ved at lade den blide regn (RAIN) forfriske os med selvomsorg.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-30a3a01e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"30a3a01e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11e49e44\" data-id=\"11e49e44\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-56d06146 elementor-widget elementor-widget-text-editor\" data-id=\"56d06146\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em>The bud<\/em><br \/><em>stands for all things,<\/em><br \/><em>even for those things that don\u2019t flower,<\/em><br \/><em>for everything flowers, from within, of self-blessing;<\/em><br \/><em>though sometimes it is necessary<\/em><br \/><em>to re-teach a thing its loveliness,<\/em><br \/><em>to put a hand on its brow<\/em><br \/><em>of the flower<\/em><br \/><em>and retell it in words and in touch<\/em><br \/><em>it is lovely<\/em><br \/><em>until it flowers again from within, of self-blessing<\/em><\/p>\n<p>Fra digtet &#8220;Saint Francis and the Sow&#8221; af Galway Kinnell<\/p>\n<p>Jeg vil anbefale dig at lave denne korte meditation (6 minutter), som giver dig ro og klarhed efter, at du har arbejdet med RAIN processen.\u00a0<\/p>\n<p><a href=\"https:\/\/soundcloud.com\/diddeflorrotne\/ro-og-klarhed-meditation-med-didde\">Du finder meditationen her: Ro og klarhed meditation\u00a0<\/a><\/p>\n<p>God forn\u00f8jelse!<\/p>\n<p>K\u00e6rlig hilsen<\/p>\n<p>Didde<\/p>\n<p>FOTO: Via Unsplash<\/p>\n<!-- wp:divi\/placeholder \/-->\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>RAIN processen er et redskab du kan bruge til at fordybe dig i din indre sindstilstand. Den er udviklet af den amerikanske psykolog Tara Brach for at hj\u00e6lpe mennesker med at h\u00e5ndtere sv\u00e6re f\u00f8lelser som fx. usikkerhed, frygt eller utilstr\u00e6kkelighed.\u00a0 Gennem de fire trin i RAIN l\u00e6rer du at genkende, tillade, unders\u00f8ge og n\u00e6re de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5225,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[15],"tags":[18,19,17],"class_list":["post-5222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-selvomsorg","tag-rain","tag-selfcompassion","tag-tara-brach"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>RAIN - Styrk din selvomsorg - Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diddeflorrotne.com\/index.php\/2025\/03\/11\/rain-styrk-din-selvomsorg\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RAIN - Styrk din selvomsorg - Blog\" \/>\n<meta property=\"og:description\" content=\"RAIN processen er et redskab du kan bruge til at fordybe dig i din indre sindstilstand. 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