Good morning.
It's Sunday, October eleventh.
Hear the chimes outside?
Just a little breeze moving them.
Find a comfortable way to sit.
Or stay lying down.
Sunday allows for that.
Now bring one hand to your chest.
Right over your heart.
Let it rest there.
Not pressing.
Just resting.
See if you can feel it beating.
It might take a moment.
There it is.
Steady.
Keeping time all on its own.
It's been doing that your whole life.
Through every hard day.
Every good one, too.
This morning, we'll spend six minutes...
giving a little back to it.
Keep your hand where it is.
Breathe in slowly through your nose.
Let it fill the space under your hand.
And breathe out.
Let your chest soften.
Breathe in again...
and imagine the air is warm.
Like stepping into sunlight.
And out...
let that warmth stay behind.
In...
slow and kind.
Out...
kinder still.
Notice the warmth of your own hand.
That's you, taking care of you.
It might feel a little strange.
Most of us are better at this...
for other people.
Think about how much care you give.
The friend you drove to the airport.
At five in the morning.
The coworker you covered for.
Your mom, when she needed to vent.
You do it without thinking.
You're good at it.
But when you mess up...
the voice in your head gets sharp.
Sharper than you'd ever be with them.
Now picture turning some of that care...
back toward yourself.
Not all of it.
Just a little.
Picture someone who loves you.
Really loves you.
How do they look at you?
What would they say...
if they could hear your inner voice?
They'd probably tell you to go easier.
To stop being so hard on yourself.
See if you can look at yourself...
the way they do.
Just for this moment.
With the parts you like.
And the parts you're still working on.
All of you is welcome here.
No conditions.
Now say this softly.
With your hand still on your heart.
I am worthy of love.
Including my own.
Say it once more.
Even if part of you isn't sure yet.
I am worthy of love.
Including my own.
Let those words sink in.
Slowly.
Like warm water into dry ground.
You don't need to feel it all today.
Let it land a little at a time.
Words like these can feel awkward.
Like a sweater that's still a bit stiff.
Wear them anyway.
They soften the more you use them.
If a critical thought shows up...
you don't have to argue with it.
Just feel your hand on your heart.
Warm.
Still there.
Just rest here now.
Listening to the chimes.
Letting yourself be enough, as you are.
Let your hand slide down to your lap.
Notice the room again.
Give yourself a long, slow stretch.
Point your toes.
Let your arms go wherever feels good.
Maybe roll onto your side for a moment.
No hurry on a Sunday.
One warm breath in...
And out.
Now make one small promise to yourself.
Just for today.
Something you can actually keep.
Like a warm bath tonight.
With your phone in another room.
Say it in your mind.
Then keep it.
The way you'd keep one to a friend.
Blink your eyes open, slowly.
Have a kind Sunday.