This limits results to educational (.org) domains and direct PDF files.
Tara Brach’s RAIN technique (Recognize, Allow, Investigate, Nurture) is a structured meditation for self-directed comfort. The free PDF script is widely available on her official website. comfort herself free pdf
Before you can comfort yourself, you must know what hurts. For 24 hours, every time you feel a dip in mood, jot down the event, the feeling, and the physical sensation in your body (e.g., "Boss critiqued my report → Shame → Hot cheeks"). This limits results to educational (