This quote was shared by my yoga teacher recently, and it stayed with me — not just as a beautiful idea, but as a practice rooted in present moment awareness.

She followed it with a question:
“What does being a friend mean to you?”
“How could you befriend yourself today?”

As I moved through class, trying to stay present, I noticed how often my mind wandered — thinking about work, my to-do list, or a message I forgot to respond to. With every little shift of attention, I felt a flicker of self-judgment.

But the word that kept rising to the surface was: compassion.

What Is Present Moment Awareness in ACT Therapy?

In Acceptance and Commitment Therapy (ACT), one of the six core processes is Present Moment Awareness — the ability to stay connected with what’s happening here and now, with openness and curiosity.

But here’s the part that really matters:
Present moment awareness isn’t about perfect focus.
It’s about noticing when your mind has wandered… and gently, compassionately returning.

This is the practice.
Not controlling every thought or staying “in the zone” without fail.
But choosing to come back — over and over again — like you would return to a friend. With kindness. With understanding. Without shame.

The Friction Is Part of the Practice

That moment of friction — when attention slips, or the inner critic pipes up — is exactly where the opportunity for growth lives.

When we meet that friction with self-compassion instead of criticism, we’re embodying what ACT therapy calls psychological flexibility: the ability to make room for discomfort while staying connected to our values.

You don’t need to earn your way back into presence.
You don’t need to get it “right” first.

You’re allowed to begin again.
You’re allowed to return — with softness.

Three Gentle Ways to Befriend the Present Moment

If you’re craving a more grounded way to reconnect with yourself, here are three small but powerful practices:

1. Hand-to-heart mantra
   Place your hand on your chest and say softly, “This moment is enough.”
2. Name 3 things you see
   Look around and mentally name three things — a sensory anchor that brings you back to now.
3. Ask: “What would a friend say to me right now?”
   Let that voice become your internal companion in moments of judgment or overwhelm.

A Gentle Invitation to Practice

Whether your mind is racing, distracted, or simply tired — you’re not doing it wrong.

You’re human. And you’re doing the courageous work of choosing to return to yourself.

This post is part of a week-long series on Instagram called:
“Befriending the Present Moment: A Compassionate ACT Approach.”
You can follow the full series here.

Learn more about how I use ACT therapy with clients here.

I’d love to hear from you in the comments:
What does being a friend to yourself look like today?