An effective way to deepen and transform our relationship with anger is a four-step mindfulness-based practice known by the acronym RAIN: Recognize, Accept, Investigate, Non-Identify. The first step is to recognize our anger, which may range from irritation to resentment to rage. Then, acceptance of the anger will melt frozen and unconscious aspects, cooling the heat of active anger. By investigating, we can change a potential damaging moment into a powerful experience of energy, and begin to notice how anger morphs into other emotions. Learning to not identify with our anger is the final step. When we disassociate from anger, we open to awareness, noticing that anger arises and passes away.
Read the entire article here: RAIN Cools the Flames of Anger