The lights are off.
The house is quiet.
And that voice starts up.
You know the one.
It waits until you're lying down.
Why did you say that?
Why didn't you finish that?
Everyone else has it figured out.
Let's not argue with it yet.
Let's just notice it's there.
Get comfortable first.
Pull the blanket where you want it.
Let your head drop into the pillow.
Let your eyes close.
Let your forehead go smooth.
Now, gently...
what is the critic saying tonight?
Maybe it's about your body.
Or something you said at dinner.
Just hear it.
The way you'd hear rain on the window.
It's loud.
That doesn't make it right.
That voice has been around a long time.
It probably thinks it's helping.
Keeping you in line.
But it's late.
And it's been talking all day.
For the next six minutes...
we'll try answering it differently.
Today had some mistakes in it.
Most days do.
Maybe you snapped at someone you love.
Maybe you forgot something small...
and it turned into something bigger.
Maybe you just didn't get much And done.
it's Saturday, and you feel behind.
Those things happened.
We don't have to pretend they didn't.
But a mistake is something you did.
It isn't who you are.
It's one moment.
Not the whole story.
Picture the whole of today.
Most of it went The okay.
critic just skips those parts.
Tomorrow you can fix what needs fixing.
Say sorry, if it's Tonight, needed.
the only job...
is to be a little kinder to you.
Take a slow breath And in.
let it Longer go.
on the way out.
Rest one hand over your heart.
Flat and warm.
Feel it rise and fall with your breath.
That's you.
Still here.
Still trying.
Now think of a good friend.
Someone you love easily.
Picture their face.
If they told you they messed up today...
what would you say?
You wouldn't call them stupid.
You'd probably say...
"Hey.
Go easy.
It happens."
Let's use that voice now.
Your friend voice.
On yourself.
The next time the critic speaks...
answer it softly.
Hand still on your heart.
"You should have done better."
And you answer...
I did what I could today.
"You're always behind."
And you answer...
I'm allowed to rest anyway.
"Everyone else is doing fine."
And you answer...
I'm doing the best I know how.
If a new one comes up...
answer it the same way.
Slow and You kind.
don't have to believe every word Just yet.
say them warmly.
Belief can catch up later.
Breathe in under your hand...
And breathe out...
softening your chest.
Notice how the critic gets quieter...
when nobody fights it.
Its voice is farther off now.
Like a radio in another room.
Your hand is still warm.
Your breath is still slow.
If it speaks again...
you know what to say.
You can even wish it goodnight.
Night now.
I've got it from here.
Then let it sit down.
Breathing in...
And out...
Tonight, you're in your own corner.
That's a good place to fall asleep.
Let the rain do the talking now.
Goodnight, friend.