RAIN: Recognize, Allow, Investigate, Nurture
A mindfulness and self-compassion worksheet guiding the four RAIN steps with space to record each step, intensity before and after and reflections.
1-page fillable PDF · US Letter (prints on A4) · Mindfulness · Self-compassion
- Approach / concern
- Meditation & Mindfulness
- Technique
- Mindfulness · Self-compassion
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the RAIN: Recognize, Allow, Investigate, Nurture?
RAIN (Recognize, Allow, Investigate, Nurture) is a mindfulness practice popularized by Tara Brach for working with difficult emotions by combining present-moment awareness with self-compassion.
Why it works
RAIN integrates mindfulness and self-compassion, both associated with emotional wellbeing (Neff, 2003). Brach describes RAIN as a practical method for meeting difficult experiences with compassion (Brach, 2019).
When to use it
- Shame, anxiety and self-criticism
- Mindfulness and compassion groups
- Between-session emotional practice
- Clients who find acceptance difficult
How to use it in session
- Choose a moderately difficult emotion.
- Guide each step slowly.
- Notice body sensations during investigation.
- End with nurturing.
- Record intensity and reflections.
Clinician tips
- Start with smaller emotions before big ones.
- Nurture can be a gesture, phrase or image.
- Stop and ground if overwhelming.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Who created RAIN?
The acronym was developed in Buddhist teaching circles and popularized by Tara Brach.
Is RAIN suitable for trauma?
It can be, with care and appropriate pacing. Stay within your window of tolerance.
References
Brach, T. (2019). Radical compassion: Learning to love yourself and your world with the practice of RAIN. Viking.
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
