Hi.
Come on, get under the covers.
If you were hard on yourself today...
even a little...
this is for you.
It's Sunday The night.
week hasn't started Right yet.
now, there's just this For bed.
the next six minutes...
we'll end the day a little differently.
More gently than it went.
Let one hand hold the other.
Just loosely.
Like walking a kid across the street.
Feel the warmth of your own palm.
That's your hand.
Being kind to you.
Let your shoulders sink.
Let your face go soft.
If your arms get tired...
let them rest however they land.
Listen to the rain for a moment.
Far off.
Not asking anything of you.
Most of us have a voice inside.
One that grades everything.
Maybe it spoke up a lot today.
About the thing you said in the meeting.
Or the workout you skipped.
Maybe it looked in the mirror...
and had opinions.
Maybe it replayed an old moment.
Something from years ago.
It still stings a little.
That voice isn't the truth.
It's just loud.
And it's been up all day, like you.
If a friend talked to you that way...
you'd stop picking up their calls.
Let's turn that voice down.
Like a car stereo, driving off.
Lower...
and lower.
You don't have to argue with it.
Just stop feeding it.
Tonight it can take a break.
It worked overtime.
Take a slow breath in.
Let the harsh words leave with it.
Once more.
In...
And out...
softer this time.
Now I'll say a few kind things.
You can repeat them in your head.
Or just let them land.
If one feels untrue tonight...
that's okay.
Let it sit near you anyway.
I did enough today.
Even the parts I didn't finish.
I did enough.
I can put today down now.
This sleep is mine to have.
I am worthy of kindness.
Even from me.
My mistakes don't cancel out my I good.
am more than what I got My done.
body carried me all I day.
can thank I it.
forgive myself for today.
The small stuff and the big I stuff.
deserve the patience I give I others.
can try again tomorrow.
Or not.
I'm still worth caring for.
I am allowed to take up space.
I am learning to be on my side.
Notice your hands, still holding.
Still warm.
Still there.
That's what being on your side feels like.
Quiet.
Steady.
If a harsh thought sneaks back in...
answer it like you'd answer a friend.
"Hey.
You're doing okay."
Shorter now.
I did enough.
I can rest.
Gentle.
Your breath is slow now.
Your hands are warm.
Kind.
Let the words get quieter.
Let the spaces get longer.
Let your hands slip apart...
onto the blanket.
When they want to.
Soft.
Breathing in...
And out...
The rain keeps going.
Gently, the way it started.
Tomorrow can be whatever it is.
You'll meet it a little kinder.
You were a person today.
That was enough.
You are enough.
Goodnight.