Today, try an experiment.
See if you can expect less. See if you can move into a place of being exactly as you are. Placing no demands on yourself. With no aspirations of change. With no resisting what's happening, and no regretting what's already in the past.
Sure, there are things to do and you can of course do them. But try not to add anything as you do each task. Judgments or criticisms or even self-help talk.
To do that for an entire day might seem a bit overwhelming. Try it for the next minute or two. Or the next breath.
And during the day, and over the weekend, try it a few more times.
I'd love to hear what happens for you.
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