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A Kinder Voice

Most of us talk to ourselves in ways we would never talk to a friend. This ritual helps you notice that voice and try a kinder one. You will need paper and a pen. If low mood sticks around, please reach out to a professional.

5 minHeadphones optionalNothing is recorded

Mood5 min · 6 stepsReady

A Kinder Voice

Play 5-min ritual

00:0005:00

Notice your inner commentary and answer it the way a friend would.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Settle00:00–00:30

    Sit comfortably, put a hand on your chest or lap and take a slow breath. Grab any scrap of paper and a pen.

  2. 02

    Hear the voice00:30–01:30

    Notice what you have been telling yourself lately about your work or your day. Write down one harsh line you hear often.

  3. 03

    Friend swap01:30–02:30

    Imagine a close friend said that line about themselves. What would you tell them? Think it through.

  4. 04

    Write the kinder line02:30–03:30

    Write one sentence you would say to that friend, now aimed at you. Keep it honest, not fluffy.

  5. 05

    Say it03:30–04:20 · breathe 4-6

    Read your sentence quietly out loud, once or twice. Breathe in for four and out for six between readings.

  6. 06

    Take it with you04:20–05:00

    Fold the paper into a pocket or take a photo of it. Choose a moment today when you will read it again.

Afterwards: When the harsh voice shows up today, try answering it with your kinder line.

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