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RAIN: Mindfulness Technique

Mindfulness is a state of nonjudgmental awareness of the present moment. It includes awareness of one’s own thoughts, emotions, and physical sensations. Mindfulness practice is an effective intervention for depression, anxiety, and addiction.

RAIN is an acronym for a powerful mindfulness practice in which you recognize your experience, allow it to be as it is, investigate it with curiosity, and nurture it with self-compassion.

The RAIN: Mindfulness Technique worksheet walks clients through the technique, which can reduce feelings of stress, overwhelm, anger, and anxiety. Clients are encouraged to move through the steps slowly. This exercise can take as little or as much time as the client needs to feel calm and centered.

The RAIN acronym was coined by meditation teacher Michele McDonald and further developed by psychologist, Tara Brach.

This handout was designed to accompany our RAIN guided audio tool.

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1. Bellin, Z. J. (2015). The meaning connection between mindfulness and happiness. The Journal of Humanistic Counseling, 54(3), 221-235.

2. Blog: The rain of self-compassion. Tara Brach. (2022, February 25). Retrieved August 31, 2022, from

3. Brach, T. (2016). How to meditate. Retrieved from

4. Rain. Tricycle Online Courses. (n.d.). Retrieved August 31, 2022, from

5. Resources ~ rain: Recognize, allow, investigate, nurture. Tara Brach. (2022, February 21). Retrieved August 31, 2022, from

6. Smedley, D. Cultivating Wellness in a Pandemic: Virtually Engaging Higher Education Students with Experiential Activities. Journal of Universality of Global Education Issues, 8(1).

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