your	head	more	nurturing	and	less	judgmental.
•
	
What	is	the	tone	of	your	internal	dialogue?	Is	it	loud	and	impatient,	or	is	it
warm	and	tolerant	of	what’s	going	on	with	you	and	your	immediate	world?
•
	
When	you’re	upset,	does	your	internal	voice	try	to	soothe	you?	Or	does	it
use	intense/judgmental	language	that	makes	you	feel	worse,	such	as,	“That
was	bad,”	“You	suck,”	“You’re	never	going	to	get	this	right,”	“People	hate
you,”	“You’re	a	loser.”
•
	
Does	your	internal	voice	take	away	your	moments	of	joy?	When	you’re
happy	or	feel	at	ease,	does	your	voice	intrude,	telling	you	things	you	need
to	work	on,	tasks	that	need	to	be	accomplished,	or	fearful	possibilities?
•
	
Are	there	certain	tasks,	hobbies,	or	people	that	bring	out	a	kinder,	warmer
side	of	you,	where	your	internal	voice	seems	softer,	less	critical?	If	so,	these
are	the	things	you	should	do	more	of	and	the	types	of	relationships	you
should	cultivate.	If	not,	experiment	with	different	activities	and	people	to
find	those	that	bring	out	your	softer	side.
Cultivate	your	capacity	for	ease	and	calm,	and	encourage	self-talk	that	is