Tara Brach

So we'll practice these four R's of waking up from the trance of victimhood.

And it's an important thing to know that

If it's a deep and charged sense of victim self, you're going to need to deepen attention beyond these four R's.

And this is where you bring RAIN to the emotions.

And we're going to practice that too in a little bit.

But let's start with just exploring these four R's as a really powerful practice for awakening from trance.

So you might take a few moments just to pause and feel your breath and invite yourself into presence.

And scan the last several days and notice where you might have gone into victim mentality.

where you might have felt resentful or defensive, encumbered, oppressed, burdened, like somehow or other somebody, something was against you and you felt stuck.

And bring to mind one of those situations that has some emotional charge but it's not huge.

you know, out of ten, ten being really charged, maybe four.

And take these moments to remind yourself of the situation.

Some situation, just notice that there's in the situation someone, some group, something, life,

There's a sense of it's harming you, something's happening to you, threatening you, oppressing you, treating you unfairly.

And the mind, it's unpleasant, the mind's saying this shouldn't be happening, this isn't fair, I'm powerless or I'm stuck in an unwanted situation.

that has that feeling tone.

So that you can begin with the first star and just recognize, oh, okay, so this is some version of victim identity.

Just notice who did you become in those moments.

Just notice how your sense of who you are shrinks.

There's a weightiness, a disempowerment.