Let's start by finding

a comfortable posture.

And this could be sitting,

lying down or standing.

If you haven't already done so, and you

feel comfortable, you can close your eyes.

And we'll take one deep

breath together to settle in.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Letting the shoulders be at ease.

As well as your hands and your belly.

As the body starts to settle in,

you can let your breath settle

back into its natural rhythm.

And just feel what it's

like to be you today.

You can even say hello to yourself.

It might seem a little weird, but

it's all part of the journey of

becoming your own best friend.

So we're going to do some

loving kindness meditation.

And this will specifically be

tailored toward an appreciation

of yourself and who you are.

So the first phrase that you

can repeat is: may I appreciate

that I have unique strengths.

May I appreciate that I

have unique strengths.

And you can repeat that in your mind.

And the next phrase: may I recognize

that all the parts of me contribute to my

experience of being a whole human being.

May I recognize that all the parts

of me contribute to my experience

of being a whole human being.

And then saying: may I

become my own best friend.

May I become my own best friend.

And really see if you can

feel what that would be like.

So as we come to the end of

this meditation, let's take

one last deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you can

reorient yourself back into the space

and invite your eyes to open again.

Great job today.

As you are going about your day,

notice the tendency to get caught

in self-frustration, self-critique.

And in those moments, use it as

an opportunity to ask yourself,

if I were my own best friend,

how would I talk to myself?

How would I respond?

And how would I think about who I am?

It's an ongoing practice,

but a very worthwhile one.

Thank you for your practice.

And until we speak again, take care.