A short practice for moments when you feel overwhelmed, anxious, ashamed, or “not good enough”. You’re not trying to force feelings away — you’re responding to yourself with care.
Say quietly: “This is hard.”
Name the feeling: anxious / sad / overwhelmed / ashamed / tired.
Remind yourself: “I’m human.”
“Many people feel this way sometimes.”
Hand on chest or belly (if comfortable). Breathe slowly.
Say: “May I be gentle with myself.”
Ask: “What is one small kind thing I can do for myself right now?”
Imagine a dear friend came to you with the same struggle. What would you say to them? Offer those words to yourself.