Mindfulness for Kids Coloring Activity

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.”

—Viktor Frankl

RAIN WORKSHEET

I felt inspired to create a worksheet to go along with this cardboard project that I created. The RAIN technique was a big influence when I was writing my children’s book, and a tool I use often when I feel overwhelmed.

This free printable can be used in the classroom or at home to help kids use RAIN when they are feeling overwhelmed. You can download this along with my other free printables when you sign up to my newsletter.

RAIN PRACTICE

RAIN is a great way for kids to learn how to identify and cope with big feelings. Parents can help guide younger kids through the steps. Older kids can learn this practice, so they can use it on their own.

THE STEPS:

When you are feeling stressed, anxiety, sadness etc., pause and slowly go through these steps one at a time. You can sit quietly somewhere or you can simply start the practice right where you are. This is meant to be a practice in your toolkit that you can use whenever you are feeling overwhelmed.

RECOGNIZE

Start by noticing and naming the difficult emotion or thought you are experiencing. This can be anxiety, sadness, anger, or any negative feeling. Acknowledging its presence is the first step towards acknowledging your experience.

ALLOW

Give yourself permission to feel the emotions without trying to push them away or judge them. Allow the feelings to exist, reminding yourself that it’s okay to experience them. Take a few deep breaths to create a sense of space and openness.

INVESTIGATE

Gently explore the emotion more deeply. Ask yourself questions like: What triggered this feeling? Where do I feel it in my body? What thoughts accompany this emotion? This step helps you understand the nature of the emotion and any underlying patterns.

NURTURE

Finally, offer yourself compassion and kindness. You might say soothing words to yourself. You might visualize a caring presence. Or think of what you would say to a friend in a similar situation. This step is about fostering self-acceptance and giving yourself the support you need.

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How RAIN shows up in my book…

RAIN became a practice that I use often, and I will rely on indefinitely. It is an acronym that helps me remember to stop and breathe when I am feeling out of control. It inspired the flow and structure of my children’s book. Each page guides kids through a practice of recognizing their feelings with prompts for meditation and acceptance. My hope is that in the act of reading How are you feeling? kids can flow through a practice or recognizing their feelings with compassion and love.