RAIN: Mindfulness Technique

This digital RAIN Technique worksheet guides you through a gentle, repeatable process for slowing down and staying present with intense feelings, so you can respond with more clarity and self‑compassion instead of reacting on autopilot.

Recognise
Recognise what you are feeling right now, gently naming your emotions, thoughts and body sensations. Notice where the emotion shows up (tight chest, heavy stomach, racing mind) and put simple words to it, like “anxiety,” “sadness,” or “anger.” This naming creates a little space between you and the feeling, so you can see it more clearly instead of being completely swept up in it.

Allow
Allow this experience to be here without pushing it away or trying to fix it immediately. Instead of fighting the feeling, you give it permission to exist: “This is what’s here right now.” Allowing doesn’t mean you like it or want it to stay; it means you stop adding extra struggle and gently soften around what is already present.

Inquire
Inquire with curiosity into what you need, asking what this feeling is telling you and where it sits in your body. You might explore: “What triggered this?”, “What am I believing right now?”, “What is this part of me needing—reassurance, rest, a boundary?” The aim is a kind, open investigation, not overthinking or self-criticism.

Non‑identify
Non‑identify by remembering that this feeling is not all of you; it is a passing experience, not your identity. You notice that emotions move and change, and there is a larger, aware part of you that can hold them. This step helps you relate to intense feelings as weather moving through the sky of your awareness, rather than as a fixed truth about who you are.