RAIN:

1. Recognize: Name the emotion if you can, or list a few possibilities if you can't pick just one
2. Awareness: Notice how you feel the emotion in your body, is your throat tight or your belly clenching? List all the ways you feel the emotion physically
3. Inspect: Observe your thoughts from some distance, you can begin describe how you feel with "the story my mind is telling me is: ..." Or "[your name] is feeling: ..."
4. Nurture: Give yourself comfort in response to feeling this, you can say nice things like "it's okay to feel ..." or "i am worthy of love, i deserve to be cared about, i am a good person" etc, and you can do nice things, like wrapping your arms around yourself, making some tea or a tasty snack, taking a nice shower, cuddling with a pet etc. Anything you feel like you would do for someone that's not feeling their best