Good morning.
It's Wednesday, November eighteenth.
The middle of the week.
Right about now...
a lot of us get hard on ourselves.
Let's check in on that.
No judging.
Just noticing.
How have you been talking to yourself?
Since Sunday, say.
Maybe you called yourself an For idiot.
losing your keys.
For forgetting that thing at work.
Maybe it was quieter than that.
A sigh.
A little eye roll at yourself.
Would you talk to a friend like that?
Probably So not.
let's spend six minutes...
talking to you...
like you'd talk to them.
Place one hand on your chest.
Right over your heart.
If that feels strange...
rest it on your belly instead.
Either one is fine.
Feel the warmth of your palm.
Through your shirt.
Or your sweater.
Breathe in slowly...
under your hand.
And let it out...
even slower.
Again.
Feel your chest rise into your palm.
And soften as it falls.
One more time.
In...
And out...
Your hand might feel warmer now.
Let it stay there.
It's doing something kind.
Think of one thing that's been hard lately.
Not the hardest thing.
Something medium.
Maybe a project that's behind.
Or a conversation that went badly.
Let it come up.
Feel where it sits in your body.
Maybe a tight throat.
Maybe a knot in your stomach.
Now, quietly, say this to yourself.
That's This is hard.
it.
You're not making it bigger.
You're Here's just telling the truth.
the next one.
I'm not alone.
Right now, somewhere...
someone else is feeling this too.
Someone in a car at a red light.
Feeling like Someone making coffee in a dark kitchen.
this is part of being human.
It doesn't mean you're broken.
And the last one.
I can be kind to me.
Press your hand a little firmer.
Like a friend would.
Say it once more.
I can be kind to me.
You might not believe it That's yet.
Kindness okay.
doesn't need you to believe it.
It just needs you to try it.
And you just did.
Picture a good Someone friend.
who's always on your side.
Imagine telling them what's What been hard.
would they say back?
Probably something simple.
You've had a lot on your plate.
Of course that stings.
Go easy on yourself.
Let those words be yours You're now.
allowed to say them to you.
Just rest here.
Hand on your heart.
Rain on the window.
Let the warmth spread.
Down your arms.
Into your hands.
You don't have to earn this.
It's yours already.
If the hard thing comes back...
let it.
Keep your hand where it is.
Slowly let your hand come down.
Rest it in your lap.
Notice your feet on the floor.
And the rain, still falling outside.
It kept going the whole time.
Steady and patient with you.
Take one kind breath in...
And out.
Here's your one thing for today.
You'll probably make a mistake.
Everyone does.
When it happens...
put your hand back on your chest.
Right there at your desk.
Or in the grocery store line.
Take one breath under your palm.
And say...
this is hard.
Open your eyes when you're ready.
Go easy today.