Train Your Mind Session #4-The RAIN Method — Working with Emotions

Welcome to Session 4 of Train Your Mind — a six-week mindfulness and meditation journey built for real life.

If the breath is your anchor and the body is your home, this week we step into the weather of the mind — your emotions.

For many of us who’ve lived under stress, served in high-pressure roles, or been taught to “toughen up,” emotions can feel unsafe or inconvenient.
But mindfulness teaches us another way — one rooted in curiosity, courage, and care.

In this session, you’ll learn the RAIN Method, a proven framework used in clinical mindfulness and trauma recovery:
🌧 R — Recognize what’s happening
☔️ A — Allow it to be there
💡 I — Investigate with gentle attention
💞 N — Nurture with compassion

🔬 Science behind the practice:
Studies in affective neuroscience show that naming emotions and allowing them to unfold with awareness can calm the amygdala and increase regulation in the prefrontal cortex.
This reduces stress reactivity and builds emotional intelligence — the foundation of resilience.

🧠 In this session you’ll practice:
– Recognizing what emotions arise without judgment
– Allowing discomfort instead of resisting it
– Investigating where you feel emotions in the body
– Offering kindness to yourself in the moment of struggle

This is not about control — it’s about relationship.
Learning to feel without being flooded is one of the highest forms of strength.

💬 Reflection prompt:
After you finish, comment below:
“When I applied RAIN to my emotion, I noticed ___.”

👉 Continue your training:
[Next Session → Week 5 – Loving-Kindness: Building Emotional Resilience]

🎧 Start from the beginning:    • Train Your Mind  


Created and guided by:
Chris Norris, MSW
Founder – Cognitive Fitness Coach

Navy Veteran | Meditation & Breathwork Instructor | Endurance Athlete