Hello my friend,
Let's take a moment to be friendly with ourselves and especially to make friends with ourselves if we may have fallen out with ourselves.
We fall out with ourselves when we make too many demands on our capacity,
We ask too much of ourselves that doesn't feel good,
When we ignore where there's parts of us asking for what they need,
When we rush ourselves,
When we neglect ourselves,
Or when we make other things more important than ourselves,
And we all do that,
That's fine,
That's very human and normal.
So we'll take the pressure off ourselves needing to even get into why that might be,
Or condemning ourselves for it,
Because the great news is we can repair this relationship and we can do that right now,
We can just come back to ourselves in a friendly way.
Does that sound good?
It sounds good to me,
Let's get started.
So the first thing to do is allow yourself to settle and as you do so just letting your body loosen a little and say I'm landing here for a moment,
Start to orientate towards more warmth,
Warming up those neurons that we all have that are to do with compassion and kindness,
And not wanting anyone to suffer.
So one way you can do that is think of someone you are friendly with,
Whom you care about,
Just bring someone,
Anyone to mind,
Or it could be a pet.
And then think about the warmth of that person or animal's gaze in particular,
As if you can feel that gaze offering you kindness and friendliness right in front of you,
And you can feel that kind friendly gaze filling your being and what that does for you.
It can help you feel I'm okay,
I'm safe,
And I'm held in respect and kindness.
Landing back in that place,
Take some breaths,
And especially perhaps feel with your inhalation your shoulders lifting,
You could even lift them up,
And then with your exhalation a letting go of the old grudges,
The old self-demands,
Not necessary to be perfect,
Not necessary to have all the answers,
Not trying to be good,
Just be you,
And feel as you land that you're landing in that gaze,
That gaze again of that friendly,
Friendly presence.
And then my friend,
To feel that a little more,
Let's bring that in,
Let's move that into our heart.
So with our next breath,
We're thinking about that friendliness,
That friendly face that just says,
Oh it's you,
I'm glad to see you,
How are you?
With no negative judgment,
That friendly receiving of you,
And as you feel and think about that,
Also feel your hands softly,
Gently holding your heart.
Can you feel a little warmth in that contact?
Can you feel yourself bringing that friendliness right there into your heart space,
In your body?
It's really connecting to that warmth that's spreading underneath your hands,
It's kind and friendly.
Notice what happens if you smile into your heart,
Softly softening your face and creating that soft,
Soft smile.
The way your friend would smile,
Does smile,
When they see you and greet you.
And I invite you to say these words,
Hello my friend,
With your smile,
In your hand,
On your breathing heart.
Hello my friend.
Soften those shoulders,
Any resistance in your body,
Might feel a little bracing,
Maybe in your lower back,
Just soften,
Soften.
Feeling that generous warmth spreading in your heart,
And just saying,
Hello my friend.
You might take your hands now to your lap,
But feel that there is still warmth being generated in the hearth of your heart.
And though you're not saying the words out loud anymore,
There is still a voice saying,
Hello my friend.
Hello my friend.
And that voice is welcoming all the parts of you,
Not just the ones that feel most present,
Most worthy,
Or most lovable,
But all the parts of you,
The scared parts,
The ones that are wondering if they're good enough,
The ones that might be a little distant,
Not knowing yet,
If this is safe to receive.
But with your tone and with your gaze,
And with your touch so warm and so friendly,
You're embracing all these parts,
And it may seem a small thing,
But it adds up to big healing.
Check in,
Check in with yourself,
How do you feel in your body now?
Where is that warmth going?
And though you may feel some edgy places,
Rather than letting yourself be drawn to them,
Just know that you're offering them a safe,
Kind space,
And continue to look for what's good inside,
What's feeling good,
Or lighter,
Or more relaxed,
Relieved of pressure.
You're friends with yourself and the life force,
That's your natural being,
And so any place that's feeling that is feeling your natural being and remembering.
And all these parts of you are coming home,
So just know that.
You can stay here as long as you like,
And in moments of your day,
You can just come back with simple touch and presence in your heart,
Feeling that warmth of what friendship is,
And a friendly gaze in particular,
And even quietly in your head saying,
Hello my friend,
I really encourage you to do this,
It makes such a difference,
And your body loves it.
Until we meet again,
Off you go,
And be good to yourself.
