R.A.I.N
This is one of the basic acronyms in mindfulness. It can be used in your meditation practice or any life experience.
R - Recognise (that your mind has wonder/ that there is pain in your back)
A - Accept - (that at this moment your mind has wandered or the pain is present. Remember acceptance is not the same as allowing)
I - Investigate/ inquire/ (be) intrigued - where has the mind wandered to and is there an emotional component to where it is gone (with regard to pain, what does this pain feel like - where do you feel it, what are the elements of the feeling.
N - do all of the above non-judgmentally.
For this week, play with the idea of using R.A.I.N in your mindfulness and daily life experiences and be open to what reveals itself to you.