Why we start with kindness

Many of us are used to speaking to ourselves with criticism or pressure:
“What’s wrong with you?”,
“You should be over this by now.”,
“You’re never enough.”

These phrases may feel familiar, but they keep the nervous system on guard.
Healing begins when you learn to meet your experience with a gentler tone.

Today’s healing phrase

Today you practice just one phrase:

“I’m here with you.”

You can speak this phrase to yourself as if you were sitting beside a dear friend who is struggling.
The words are simple, but the intention is powerful: you are choosing not to abandon yourself.

Day 1 practice (5–10 minutes)

1. Find a quiet place.
   Sit or lie down somewhere you can rest, even briefly.
2. Notice how you feel.
   Gently scan your body and heart. Are you anxious, sad, numb, tired, restless?
   You don’t need to fix anything—just notice.
3. Place a hand on your heart or belly.
   Let your touch be light and friendly.
4. Repeat the phrase.
   Silently or softly whisper: “I’m here with you.”
   Let the words ride on your exhale. Repeat for 2–5 minutes.
5. Notice any small shift.
   You might feel more breath, a little warmth, or nothing at all.
   Any response is okay. The practice itself is enough.

Gentle reflection

You might like to write a few lines in a journal:

• What was it like to say, “I’m here with you,” to myself?
• Did any resistance, doubt, or comfort arise?
• Where did I notice this phrase in my body?

Related support

• Learn more about why words heal.
• Explore Self-Talk Practices for more phrases.
• Listen to the 3-minute grounding audio if you’d like a spoken companion.

When you feel ready, continue to Day 2: Naming what’s here.

Love is Everything — G. Ross Clark