Clouds + RAIN Mindfulness

How I Use the RAIN Technique for Anxiety, and How Kids Can Too—with a Little Help from Crafty Clouds

When I start to feel anxious—heart racing, thoughts spinning, breath getting short—I turn to something simple but powerful: the RAIN technique.

RAIN stands for:

RECOGNIZE what’s going on
ALLOW the feeling to be there
IINVESTIGATE with kindness
NURTURE yourself

It’s a mindfulness practice that helps me slow down, check in with myself, and respond with care instead of reacting out of fear or overwhelm. And the beautiful thing?

Kids can use it too.

That’s why I created a simple cardboard cloud and raindrop craft as a visual reminder. Each drop has one of the RAIN steps written on it. It’s a gentle way to guide children through their big feelings.

Here’s how you can use it to walk kids through a calming RAIN meditation:

A RAIN Practice for Kids

Hold your cloud in your hands. Take a deep breath.

RECOGNIZE
Say out loud (or in your mind):
“What am I feeling right now?”
Maybe it’s anger, sadness, worry, or confusion. Whatever it is—give it a name, like you’re pointing to a raindrop and saying, “This one is called worry.”

ALLOW
Now say:
“It’s okay to feel this way.”
Let the feeling be there without trying to fix it or make it go away. Just like rain, it will pass, but for now, we’re letting it fall.

INVESTIGATE
Ask yourself:
“Where do I feel this in my body?”
Is your tummy tight? Are your shoulders scrunched up? Notice what’s happening gently, like a curious scientist.

NURTURE
Finally, say something kind to yourself.
Try: “I’m safe. I’m loved. I can handle this.”
Maybe give yourself a little hug or place your hand on your heart. That’s your sunshine coming back.

This practice doesn’t “fix” feelings—but it helps us be with them in a kind and caring way. Kids (and grownups) don’t need to push emotions away. We can learn to ride the storm together—one raindrop at a time.

If you want to try this at home, check out the simple craft instructions I made [link to craft tutorial] to create your own RAIN cloud reminder.

And remember—emotions, like weather, are always changing. But we can always come back to our breath, our body, and our heart.