This episode features a process for regulating emotions using the acronym “RAIN,” which I’ve summarized below.

R – Recognize the feeling and give it a name.

A – Allow yourself to feel the feeling.

I – Investigate the feeling with kindness.

N – Not me – because the feeling is not who you are. Feelings come and go but you’re always you.

I did not create the RAIN acronym. It is commonly used in practices of mindfulness as a way to regulate difficult emotions. I adapted the acronym to make the N easier to understand for kids – other versions of the acronym usually use “Non-identification,” “Not-identify,” or occasionally “Natural awareness.” They all mean the same thing. If you encounter the acronym elsewhere, you may sometimes see the A as “Accept” or “Acknowledge.” Again these are essentially the same, but I chose the word I thought best for kids to grasp. If you want to learn more about the RAIN method, you might want to start here or here.

Like You is listener supported. You can support the show by subscribing on Apple Podcasts or becoming a patron on Patreon. You can also support the show by shopping in our online store or purchasing songs from the show on our Bandcamp page.

Please send us a voice memo, drawing, or letter at hello@likeyoupodcast.com. We play a voice memos from listeners either at the beginning of an episode or during the affirmation segment of the episode. If your child wants to be included, record a voice memo and send it to us. Your child can introduce themself and then say a favorite affirmation, sing a line from a Like You song, say what they like about the show, or share whatever they feel! Keep it short (10-20 seconds). For more info on how to record and send a voice memo, see this post.

Like You is a production of Perpetual Motion. The show is written and produced by Noah Glenn. The show’s artwork was illustrated by Mia Saine. Episode art is created by Lindsey Glenn.

This episode features original music by Noah Glenn, as well as additional music by IMAKEMADBEATS. 

Find us here:

• Website
• Patreon
• Instagram
• Facebook
• Twitter
• Apple Podcasts
• Spotify
• Bandcamp
• Online Shop

Noah: Hey everyone! Like You is on Summer Break, so I’m re-sharing some of my favorite summery episodes.

If you’re a fan of the show, please consider supporting our work by subscribing through Patreon or Apple Podcasts. Your small monthly donation makes it possible for us to record new episodes, plus you get early access to new episodes and exclusive bonus episodes. You can also spread the word by telling your friends about the podcast or leaving a 5 star review on your favorite podcast platform.

Now here’s today’s encore episode, A Rainbow After the Rain.

[intro music]

Hello! I’m Noah and this is Like You, a mindfulness podcast for kids. Today we’ll make our own rainstorm, and then look for a rainbow after the rain is gone. First, a word for the grownups. Like You is listener supported, so if you’d like to help us continue making new episodes, join us at patreon.com/likeyoupodcast. There you can get early access to each episode, free song downloads, behind the scenes updates, stickers, prints, and more. We also appreciate it when you spread the word about our podcast by telling friends or leaving a rating and review on Apple Podcasts. Alright, listeners of all ages, find a place to listen where you feel comfortable and safe. During the podcast, you’re welcome to speak out loud and play along. Or if you’d rather just think your responses quietly in your head, that’s ok too.

Let’s start with a breathing exercise. I want to see if we can feel our breath as we breathe. So place one hand on your stomach, and hold the other hand in front of your mouth. Take a deep breath in and let the air fill your tummy so you can feel your belly blowing up like a round balloon. Now blow your breath out long and slow, so you can feel the air blowing on your hand like a gentle breeze. Once again. Take a deep belly breath, filling your tummy with air like a balloon. And then blow out long and slow, making a gentle breeze that you can feel on your hand. Now another deep belly breath. Feel your stomach rising. And then slowly blow out your breath, feeling the air against your hand. One last time. Take a deep belly breath. Fill up your tummy with air like a balloon. This time hold on to it for a second. Now blow out hard and fast like a powerful wind.

Great breathing! Now on the count of 3 we’ll all say I like me. 1-2-3. I like me.

I like you too. I’m thankful for each breath you take, each thought that you think, and each day that you grow. You’re learning what it means to be you, and that’s the best thing that you can be.

Now let’s talk about rain and our feelings. Do your feelings ever feel so big and overwhelming that it almost feels like there’s a storm brewing inside you? I don’t mean that it could actually be raining inside you. But sometimes feeling sad, angry, anxious, or afraid might feel like a grey raincloud hanging over you. Maybe sometimes you feel like you don’t have any control over those feelings, the same way you don’t have any control over the weather. So, what can we do when we feel stormy feelings overwhelming us? Let it RAIN. What does that mean? I’m going to teach you a short process for managing your stormy feelings, using the word rain – R-A-I-N. Rain.

R. The R stands for Recognize. Recognize the feeling that you are experiencing. Identify the feeling. Give it a name. Sometimes simply recognizing what you’re feeling, can take its power away.

A. The A stands for Allow. Allow the feeling to be there, just as it is. Maybe it’s a feeling you don’t like, but it is only a feeling and it will soon pass. For now allow yourself to experience the feeling.

I. The I stands for Investigate. Investigate your feeling with kindness. How does it feel in your body? Do you feel it like butterflies in your stomach? Or like tension in your shoulders? Do you feel it in a scrunched up face, or tightened fists? Continue to investigate the feeling. What thoughts does this emotion cause you to think about?

And finally N. The N stands for Not me. Because the feeling is not who you are. Feelings change, but you remain you. You may be feeling badly, but you are not bad. You may be feeling sad or angry, but just like rain always ends, the feeling will pass and you won’t always feel that way. The feeling is not you.

And that’s RAIN – R-A-I-N. I’ll repeat it so you can remember how to use the word rain next time you want to gain control of your feelings. R for Recognize the feeling. A for Allow yourself to feel it. I for Investigate the feeling with kindness. And N for Not me, because the feeling is not who you are. R-A-I-N.

Now let’s try making our own little rainstorm. We’ll use our hands to create the sound of rain, allowing ourselves to be in control of our own rain storm.

First rub your hands together like this. It sound s bit like wind blowing.

Now the rain begins. You can tap your hands slowly on your lap like a gentle rain, just beginning. Or you could snap your fingers if you know how. Now let’s make the rain pick up a little. Tap your hands faster and louder on your lap, to make a heavy rain. Now clap your hands together to make even louder, heavier rain. If you want, you can even get up and move or dance like a wild rain storm.

Now let’s calm this thunderstorm by remembering what we learned about RAIN. R-A-I-N. With each letter we’ll make out rainstorm a little softer until the rain has passed. R. Recognize your feeling and give it a name. Now quiet your rainstorm a bit return to tapping on your lap. A. Allow yourself to experience the feeling. Softer taps, quieter rain. I. Investigate with kindness, how it makes you feel. Rub your hands together making gentle wind. And finally N. Not me. The feeling is not who you are. And just like that, you’re in control of your feelings, and the rain has passed.

And what comes after a rain? A rainbow! Close your eyes and imagine a beautiful rainbow filling your mind. Red, orange, yellow, green, blue, and purple. Let the beauty of the rainbow fill you up inside. And remember, sometimes you’ll feel rainy, stormy, uncomfortable feelings, but just like a rainstorm, they will pass and eventually a happy rainbow kind of feeling will take its place.

And what better way to practice making our own rainbow feelings than by saying affirmations? Affirmations are words you can say about yourself to remember how wonderful you are. Join me in saying a few affirmations now. I’ll say each one twice. Listen once, then say it with me the second time, either out loud or in your head.

I’m glad that I am me

I am in control of my feelings

With every breath I feel stronger

I am beautiful on the inside and the outside

Wonderful things are coming my way

Today I’m going to shine

Every rainstorm will pass

I make my own rainbows

Now let’s smile and take a few slow, deep breaths as we wind down our time together.

I can’t wait to spend some time together again soon. Until then, I like you, I’m proud of you, and I’m glad we are friends. Have a happy and peaceful day.

Like You is a production of Perpetual Motion. It is written and hosted by me, Noah Glenn. I also composed and performed the Like You theme music and other music that appeared in the episode. Our podcast cover art was illustrated by Mia Saine. Our episode art is created by Lindsey Glenn. Our podcast is listener supported, and you can be a part of supporting us by joining our Patreon group at Patreon.com/likeyoupodcast. Other ways to support the show are by telling your friends, writing a review on Apple Podcasts, or checking out our online shop at likeyoupodcast.com. Our website also features show notes for every episode. We love hearing from listeners. You can send us voice memos, drawings, and pictures by having a grownup send an email to hello@likeyoupodcast.com. Be sure to follow us on instagram, Facebook, and twitter @likeyoupod. Thanks for listening!