Here is the content for Module 6: Mindfulness & Difficult Emotions.
Theme: Feelings are visitors; they are not the house.
In Module 5, we learned to soften around physical pain. In Module 6, we apply that same “softening” to emotional pain (anxiety, grief, fear, anger).
For your audience (career women and seniors), this module is crucial because these groups often suppress emotions to “keep it together” for everyone else. This module teaches them it is safe to let those feelings exist.
Here are the three key assets for Module 6.
Asset 1: The Core Concept (The Weather & The Sky)
A powerful metaphor to help students dis-identify from their emotions.
Article/Video Script: You Are The Sky
“Imagine the mind is like the sky. Emotions are the weather. Sometimes it is sunny (joy). Sometimes it is raining (sadness). Sometimes there is a violent thunderstorm (anger or panic).
We often make the mistake of thinking we are the storm. We say, ‘I am an angry person’ or ‘I am a nervous wreck.’
But the sky is not the storm. The sky holds the storm. It makes space for the thunder and lightning to rage, knowing that eventually, the weather will change. The sky is never damaged by the storm.
The Goal of Module 6: We are not trying to stop the rain. We are learning to be the Sky. We are learning to observe the anxiety or sadness without drowning in it.”
Asset 2: The Key Tool (R.A.I.N.)
This is the most effective acronym for dealing with strong emotions. It combines somatic awareness with self-talk.
The R.A.I.N. Practice (Script for Audio)
“Use this practice when you feel an emotion hijacking you—like a sudden wave of worry or a pang of guilt.
R — Recognize ‘What is happening inside me right now?’ Name the emotion softly: ‘Ah, this is fear.’ or ‘This is overwhelm.’ Naming it calms the emotional center of the brain.
A — Allow Usually, we try to push the feeling away. Instead, just for a moment, let it be there. Say to yourself: ‘It’s okay. This belongs here right now.’ You don’t have to like it, you just have to stop fighting it.
I — Investigate (in the Body) Drop the story (‘Why is he so rude?’). Go to the body. Where do you feel this emotion?
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Is it a knot in the stomach?
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Heat in the face?
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Heaviness in the chest? Place your attention gently on that physical sensation.
N — Nurture This is the self-talk step. Place a hand on the part of your body that feels tight. Offer a message of care to yourself, as you would to a dear friend. ‘I see you are scared. I am here with you. It’s going to be okay.’ ‘I’m sorry this is so hard right now.’
Closing: Take a deep breath. Notice that while the feeling might still be there, you are larger than the feeling.”
Asset 3: The Homework (Somatic Mapping)
This homework connects back to your interest in somatic therapies.
Assignment: Where do you carry it?
This week, become a detective of your own emotional geography. When a strong feeling arises, do not analyze why you have it. Map where you have it.
Create a simple log:
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When I felt ANXIETY: I felt it in my [e.g., Throat (tightness), Fingertips (tingling)].
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When I felt ANGER: I felt it in my [e.g., Jaw (clenched), Belly (hot)].
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When I felt SADNESS: I felt it in my [e.g., Behind the eyes (heavy), Chest (hollow)].
The Insight: By the end of the week, you will realize that emotions are just energy moving through the body. If we can stay with the physical sensation, the emotion often passes much faster (usually in under 90 seconds) than if we stay in our heads thinking about it.
Why this is perfect for your “Self-Serve” model:
R.A.I.N. is a tool students can use anywhere—in a bathroom stall at work, in a hospital waiting room, or lying in bed at night. It empowers them to be their own therapist in the moment.
You are almost at the finish line!
What is next?
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Module 7: Compassion & Loving Kindness (This is the “heart” of the course).
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Module 8: The Rest of Your Life (How to keep going after the course ends).
Shall we move to Module 7: Compassion? (This is my favorite module to write!).