Worksheet
RAIN: Mindfulness and Self-Compassion
This RAIN worksheet teaches a mindfulness technique using the RAIN acronym—Recognize, Allow, Investigate, Nurture—to build self-compassion in the present moment. Clients using this worksheet can notice physical sensations, emotions, and their own story with gentle awareness and curiosity.
How to Use This Worksheet
Therapists can use this worksheet in or outside of sessions, with groups, or for personal mindfulness practice. Guide participants through the RAIN process—Recognize, Allow, Investigate, Nurture—by inviting them to pause, notice physical sensations and emotions, and journal their experience.
Who It’s For
This worksheet is designed for anyone seeking to build self-compassion and emotional awareness or struggling with stress, anxiety, anger, or depression. It’s a helpful resource for those wanting to introduce mindfulness techniques and nurture a kind, gentle response to emotional struggle.
Expected Outcomes
- Increased ability to notice and recognize physical sensations and emotions
- Greater self-compassion and emotional resilience
- Improved skills for responding to stress, anxiety, and difficult feelings
- Supported self-reflection, journaling, and gentle acceptance of one’s own story
Related Topics
References
Brach, T. (2019). Radical compassion: Learning to love yourself and your world with the practice of RAIN. Viking
Frequently Asked Questions About RAIN: Mindfulness and Self-Compassion Resources
If you are in a crisis or any other person may be in danger - don’t use this site. Use these resources