6 Principles for Befriending Yourself: Part II

June 5, 2019

6 Principles for Befriending Yourself, Matt Licata, Jeff Foster


Enjoy this second installment in our new mini-series of Befriending Yourself, written by Jeff Foster and Matt Licata. Want to go deeper? Join their free webinar on Wednesday, June 5! Be sure to register here. 


In our previous excerpt (which you can view here if you missed it!), we discussed the first two principles of befriending yourself:

  1. STOP TRYING TO BE HAPPY (happiness is not something you can “do”)
  2. TRUE MEDITATION IS NOT WHAT YOU THINK (it’s what you are)


And now, we move on to Principles 3 and 4…


3.  “ONE MOMENT AT A TIME” (this one idea could save your life)

Don’t forget, befriending “what is” can only happen one moment at a time.

Actually, that’s all we ever have to face. A single present moment. Life is never truly bigger or more overwhelming than that. Present sounds, sensations, images, urges, impulses, fantasies, feelings, thoughts… we only ever have to process, digest or “deal with” a single instant of life.

Nothing more, nothing less.

Take some time to become curious about what you’re experiencing in a given moment of activation or trigger or stress, instead of shaming or blaming yourself (or others). Don’t abandon the moment when you need yourself more than ever.

Slow down, breathe deeply, open your senses, and acknowledge that you’ve become hooked, triggered, or thrown off center. You have to start by telling the truth of the moment, even if that’s humbling (which it often will be!). Start with, “I’m feeling overwhelmed,” or “I’m feeling really sad,” or “I feel completely lost and exhausted.” Know that this, too, is a holy moment, an invitation to meet yourself in a new way and to flood your experience with loving awareness. An invitation into that alchemical middle territory where the opposites (good and bad, right and wrong, sacred and profane) dance, where we discover the wisdom of immediate experience, and open to a new more creative response.

This “new, creative response” – choosing differently in a moment of overwhelm and activation – is what in neuroscience is referred to as neuroplasticity, that capacity of the brain to form new synapses, to encode new pathways, to rewire. Slowly, over time, as we familiarize ourselves more and more with this middle territory in between the extremes of denial and flooding, finding an “intimacy without fusion,” we begin to make new choices, fostering the miracle of neuroplasticity and the unlimited capacity of the human person to renew itself. This process, while having a scientific foundation, is in fact sacred, the expression of an outrageous sort of grace.

You don’t need to “be present” all day. Or even for a few minutes.

Don’t make “being present” into any kind of goal.

You only need to be present to a single moment.




It is essential to remember that staying with yourself for very short periods of time is what brings lasting transformation and change. We don’t need to “get in there” and resolve or root out our difficult experience, transcend, or purge it from our systems. This urge to “get to the root of it” (and quickly) is usually an enactment of earlier patterns of self-aggression and only reinforces in the nervous system that there is truly “something wrong.” By “very short periods of time,” we really do mean for a few seconds. For in that “few seconds” a revolution is born.

Over time, that “few seconds” very naturally expands, grows, and evolves on its own, organically as a byproduct of tending to ourselves in a new way, not from an urgent sense that something is wrong which must be fixed or healed very quickly. Trauma and other difficult experience can only unwind in an environment of love, of slow tending, of kindness. Yes, we can push ourselves a little, for a second or two more than might seem comfortable, for this will help us to build our tolerance and craft a scaffolding of love. But no more than that. Otherwise, we’ll just send ourselves outside our “windows of tolerance” and into overwhelm, retraumatization, all the while reinforcing the requirement that we meet future experience with fight-flight-freeze responses.

In other words, when you resist your experience, even very subtly by “trying” too hard to “be present” with it or even “accept” it, you’re still telling the body, there’s an enemy here, something I’m trying to get rid of.  When you slow down and go baby steps, moment by moment, you’re telling the body, it’s okay, I’m safe, this is uncomfortable and intense but I’m present with it, I’m safe. Once this requisite safety and resourcing is built into the nervous system – which happens slowly, one second at a time – then we can more organically, effectively, and compassionately begin to open our hearts to our pain, touch it with deeper levels of warmth, presence, and love, eventually even discovering that our pain is a true friend, an ally on the journey. But we cannot skip stages! We cannot just move straight to acceptance, forgiveness, and love from a field that is unsafe. It is an act of kindness and self-compassion to remember this and to honor where we are. While the mind may tell us, “Oh, just one or two seconds, big deal, can’t you do more than that? That’s not enough, you’ll never heal, you’re going too slowly, you’re falling behind, you’ve failed yet again,” in the reality of the nervous system and the heart, one second is the fertile soil of revolution.

Healing is not a competition. Remember, there is never any goal. There is no urgency on the path of love.

In the field of trauma, “titration” refers to tending to our difficult thoughts, feelings, and raw bodily sensations for a few seconds at a time, then stopping and shifting into a moment of self-nourishment and self-care, and then returning later, when we are ready. Pushing ourselves just a little, nudging ourselves gently into the dark and scary places, but not so much that we fall into overwhelm and flooding or dissociation.

Baby steps are courageous in this work and the material of revolution.

Moment by moment, even our dark and scary experience is bearable.

We cannot tend to the next moment’s pain and intensity, for that is truly overwhelming! We cannot “bear” a future moment of grief or loneliness. Just as we cannot experience or surrender to tomorrow’s sunrise, we cannot tolerate tomorrow’s – or even the next moment’s – fear or sorrow or pain. But we can come to see that this moment’s experience is workable. We can come out of tomorrow’s sadness, the next moment’s depression, and next week’s heartbreak into what is truly here now, which may be a lot more workable and tolerable than you think, not as devastating as you imagine, and in reality only a part of you that longs for a moment of your loving awareness.

A great inner confidence and trust and even joy can build from this. The joy of being alive and knowing we can meet anything life throws at us with courage and breath, slowness and presence. The joy of knowing that the Now is our true home and refuge. The joy of knowing that there is no such thing as a truly “unbearable” moment.


4. SUFFERING IS OPTIONAL (but sometimes pain and grief are inevitable)

What is worse, our pain… or our attempts to escape it (thereby making the pain into an internal enemy, mistake, or error)?

What is worse, our loneliness, fear, or sorrow… or our longing to be free from them, to get rid of them, to purge them from our being?

What is more painful, our pain, or our resistance to it, our refusal to experience it, the ways in which we hurt ourselves (and others) trying to numb ourselves from it? Abandoning ourselves in a moment when we long for true care?

What is worse, our difficult feelings, or the conclusions we’ve come to about what these experiences mean, the voices in the head about what these feelings say about us as a person (“I’m weak, I’m broken, I’m flawed, I’m damaged, I’m not whole, there’s something wrong with me…”) – the ways in which we judge ourselves for being the way we are?

What is worse, the rain as it falls, or our refusal to get wet?

We have come to believe that very ordinary human emotions, thoughts, and urges are in and of themselves the cause of our suffering and struggle. But is it the mere appearance of anger, sadness, disappointment, jealousy, uncertainty, or confusion that is really the problem? Or is it the abandonment of ourselves in the moment when these experiences arise? The shaming and judging of our authentic experience? The habitual conclusions we’ve come to – from our families, cultures, even our spiritualities – about what these very ordinary human experiences mean about us, our value, our worth, our progress along the path?

To take some time in our lives – in our inquiry, meditation, journaling, pondering – and really explore – this is a great gift we can give ourselves (and others). Just what is the source of my struggle and suffering? Is it true that I must convert my sadness to joy, doubt to clarity, rage to happiness, disappointment to gratitude, etc. in order to know true freedom, or is it a more radical invitation I am being called to? To not take anyone’s word for it – including our own! – but to become an alchemist or archaeologist of our own inner world and see.

It can be incredibly liberating and life-giving to discover that the freedom we are longing for is not found from these difficult experiences, but actually in them, at their very core. We continue to be amazed, astonished, and surprised as we witness those we work with as they go into their experience and illuminate this territory – and can be awed at the transformation that many are discovering in this inquiry. As Rumi reminds us, “The cure for the pain is in the pain” – this is a very profound alchemical truth that the ultimate medicine we are seeking is found inside the very wound itself. No, we cannot understand or make sense of this with the mind. But the body knows. The heart knows.

We need not “get rid of,” cure, transform, shift, or “heal” our immediate painful experience in order to be fully alive, connected, and free. When we come to see that it is not the thoughts and feelings, but the process of self-abandonment (turning from ourselves in a moment of activation, stress, or overwhelm and falling into the extremes of denial, repression, dissociation, or engaging in habitual or addictive behavior to cover over our pain) that generates so much of our unnecessary suffering, a new world opens.

Remember, difficult feelings and thoughts are like quicksand. The more you struggle against them, the more they suck you in. As we all know, we can quickly fall down the “rabbit hole” of cascading and looping thoughts and feelings, linking them together and weaving a very convincing story of how we’ve failed, done it wrong, are unlovable, and how there is fundamentally something wrong with us. But slowing down, pausing, feeling our feet on the ground, breathing deeply from our lower belly, we open into a new world. Gently allowing the thoughts and feelings to be here, breathing into them, even if they are intense and uncomfortable. Yes, it may feel counterintuitive to do this, but with some practice, you may come to experience them within the context of a lot of space. Even if they do not “go away,” somehow they release you from their grip when you call off the war and allow them to come and go, as they will by their very nature. Strangely, they may actually be your path to freedom. Release through relaxation, not endlessly “working on yourself” and turning your life into one unending project of self-improvement. We can start to see how even our spiritual and therapy goals can be yet another expression or enactment of a deep and core belief in our unworthiness, where “more” work on ourselves, paradoxically, begins another way to abandon and avoid ourselves as we are.

Of course, a certain amount of pain – physical and emotional – is inevitable, as long as we are alive. But begin to investigate how much of your pain is actually unnecessary. How much of your pain is actually resistance to your pain, thinking about your pain, ruminating on your pain, judging your pain, and judging yourself for having pain. How much of your suffering is actually self-created? You only have to deal with a moment at a time.


We hope you enjoyed this second installment in our new mini-series of Befriending Yourself, written by Jeff Foster and Matt Licata. Want to go deeper? Join their free webinar on Wednesday, June 5! Be sure to register here. 




6 Principles for Befriending Yourself, Matt Licata, Jeff Foster


Matt Licata, PhD is a psychotherapist, writer, and independent researcher based in Boulder, Colorado. Over the last 25 years, he has been active in the ongoing dialogue between depth psychological and meditative approaches to emotional healing and spiritual transformation.

His psychotherapy and spiritual counseling practice has specialized in working with yogis, meditators, and seekers of all sorts who have come to a dead-end in their spiritual practice or therapy and are longing for a more embodied, creative, imaginative way to participate in their experience, in relationship with others, and in the sacred world.

Matt’s spiritual path and exploration has been interfaith in nature and includes three decades of study and practice in Vajrayana Buddhism, Sufism, Daoism, and Contemplative Christianity. His psychological training and influences have been in the larger field of relational psychoanalysis, Jung’s analytical and alchemical work, and Hillman’s archetypal psychology, to  name a few. He is the editor of A Healing Space blog and author of The Path is Everywhere: Uncovering the Jewels Hidden Within You (Wandering Yogi Press, 2017) and the forthcoming A Healing Space: Befriending Yourself in Difficult Times (Sounds True, 2020). His website is www.mattlicataphd.com



Jeff Foster studied Astrophysics at Cambridge University. In his mid-twenties, struggling with chronic shame and suicidal depression, he became addicted to the idea of “spiritual enlightenment” and began a near-obsessive spiritual quest for the ultimate truth of existence. The search came crashing down one day, unexpectedly, with the clear recognition of the non-dual nature of everything and the discovery of the “extraordinary in the ordinary.” Jeff fell in love with the simple present moment, and was given a deep understanding of the root illusion behind all human suffering and seeking.

For over a decade Jeff has been traveling the world offering meetings and retreats, inviting people into a place of radical self-acceptance and “Deep Rest.” He has published several books in over fifteen languages. His latest book is The Joy of True Meditation: Words of Encouragement for Tired Minds and Wild Hearts (New Sarum Press, 2019). His website is www.lifewithoutacentre.com


Jeff Foster

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Jeff Foster shares from his own awakened experience a way out of seeking fulfillment in the future and into the acceptance of "all this, here and now." He studied astrophysics at Cambridge University. Following a period of depression and physical illness, he embarked on an intensive spiritual search that came to an end with the discovery that life itself was what he had always been seeking.

Foster, Jeff © Emily Goodman

Listen to Tami Simon's in-depth audio podcast interviews with Jeff Foster:
The Deepest Acceptance »
The Deepest Acceptance: Part 2 »
Unconditioned Awareness and the Challenges of Everyday Life »

Matt Licata

Also By Author

Victory! A Poem


By Jeff Foster


You don’t have to be the best. 

You don’t have to win. 

You only have to be yourself.


You only have to be real. 

And speak from the heart. 

And know that you have the right to see how you see, 

and think how you think, and feel what you feel, 

and desire what you desire.


You don’t have to be a success in the eyes of the world 

and you don’t have to be an expert on living.


You only have to offer what you offer, 

breathe how you breathe, make mistakes and screw 


and learn to love your stumbling and say the 

wrong thing 

and stop worrying so much about impressing anyone 

because in the end you only have to live with yourself


and joy is not given but found in the deepest 

recesses of your being 

so there can be joy in falling and joy in making 


and joy in making a fool of yourself and joy in 

forgetting joy 

and then holding yourself close as you crumble to 

the ground 

and weep out the old dreams.


Joy is closeness 

with the one you love: 



You don’t have to be the best. 

You really don’t have to win.


You only have to remember this intimacy with 

the sky, the nearness of the mountains and feel the sun 

warming your shoulders and the nape of your neck


and know that you are alive, 

and that you are a success at being alive, 

and that you have won already, 

and you are victorious already, 

without having to prove 

a damn 



To anyone.

This poem is excerpted from You Were Never Broken: Poems to Save Your Life by Jeff Foster.


jeff fosterJeff Foster shares from his own awakened experience a way out of seeking fulfillment in the future and into the acceptance of “all this, here and now.” He studied astrophysics at Cambridge University. Following a period of depression and physical illness, he embarked on an intensive spiritual search that came to an end with the discovery that life itself was what he had always been seeking.






book cover

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The Courage to Stand Alone

The Courage to Stand Alone

It can be scary when we are called to confront our aloneness, the seemingly infinite depths of that empty, homeless feeling inside of us. When all our old protections fall away and the abandoned and neglected ones inside come begging for our love and attention. It can feel sometimes as though there’s nowhere to turn, like we want to crawl out of our own skin, urgently get out of the Now and into some other time or place.

It takes bravery to stop, breathe, and—slowly, slowly, slowly—turn back toward the lonely, dark, empty “void” inside (in reality, there is no void). To actually turn to face the sense of abandonment buried deep within our guts, to soften into the sense of separation that has been with us for as long as we can remember. We don’t have to make the feeling go away today, only lean into it, breathe into it, begin to make room for it, maybe even learn to trust its presence. 

quote image

Perhaps loneliness is like a cosmic nostalgia, a preverbal memory of a deep womb-connection, with ourselves, with the planet, with every being who has ever lived. In leaning into our own loneliness, shame, and existential anxiety, we may be able to touch into compassion for the loneliness of every human being, for every heart longing to connect, for every grieving heart, every frightened heart. 

We are alone, yet never alone. This is the great paradox of existence. Our loneliness, when not resisted or numbed away, may actually end up connecting us more deeply to life and each other, like it did for me and my sweet father that winter evening. 

Let us learn to be alone, then! Alone, without distraction, which is true meditation. Alone, communing with the breath as it rises and falls. Alone with the mind and its incredible dance. Alone with the rain and the morning sun. Alone with the crackle of autumn leaves under our feet, or the crunch of winter snow. Alone with the hopes and joys and anxieties of this human form, living a single day on this remarkable planet. Alone with our precious selves, with this unfathomable sense of connection to all things, with birth and loss and death and their myriad mysteries. 

Alone, with all of life.

This is an excerpt from You Were Never Broken: Poems to Save Your Life by Jeff Foster.

jeff fosterJeff Foster shares from his own awakened experience a way out of seeking fulfillment in the future and into the acceptance of “all this, here and now.” He studied astrophysics at Cambridge University. Following a period of depression and physical illness, he embarked on an intensive spiritual search that came to an end with the discovery that life itself was what he had always been seeking.






book image of excerpt on lonliness

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Into the Belly of Meditation

Into the Belly of Meditation

By Jeff Foster


You are weary, friend. 


You are thirsty. 

Here. Drink.


You are hungry. Here. Take this. 

A piece of bread. 

A small bowl of soup. 

See how God has taken form! 

It is all I have but it will keep you alive.

image 1

I will light a fire that will never go out. 

A sacred flame. Unconditional in its burning. 

To illuminate us in the darkness.


Oh. I see you are wounded. 

Bruised. Bleeding.

Exhausted from the world. 

You have suffered much, I know.


image 2


Take off these dirty rags. 

Don’t worry. It’s safe. 

There is strength in your nakedness.


Here. Wash. 

Rub this medicine onto your wounds.


Put on these robes, they are clean and dry. 

Lie down. Close your eyes. 

I will watch over us tonight.

image 3

Listen. You have not failed. 

I see new life breaking through. 

I see birth. An insurrection. 

The sharp edge of hope.


I have no teaching for you. 

No wise words.


I only want you to trust what you are going through. 

To bring this fire inside of you.

Until the end.


I have known this pain. Yes

This courage to keep moving. Yes

This courage to rest, too.

The sacrifice of the known world.

image 1


Drop into the belly of meditation now. 

The place you were always seeking. 

The vast silence at the Earth’s core which is your own core. 

Breathing into the gut now. 

The throat. The chest. 

Irradiating the nervous system with unspeakable 


Flooding the body with soft, warm light. 

Drenching the human form with divine love. 

And sleep. 

And sleep.

image 2

I may not be here when you wake. 

We may not meet again in form.


Yet I leave you with all you need. 

Food. Water. A bed. 

A chance to rest. 

A touch of kindness.

And your unbreakable Self.


This poem is excerpted from You Were Never Broken: Poems to Save Your Life by Jeff Foster.


jeff fosterJeff Foster shares from his own awakened experience a way out of seeking fulfillment in the future and into the acceptance of “all this, here and now.” He studied astrophysics at Cambridge University. Following a period of depression and physical illness, he embarked on an intensive spiritual search that came to an end with the discovery that life itself was what he had always been seeking.






you were never broken cover

Learn More

Sounds True | Amazon | Barnes & Noble | Bookshop


You Might Also Enjoy

Ep 9: Live the Questions Now

When it comes to building the Great Turning, it’s natural to have questions: What is my individual role in it all? How do we win? Who do we fight? While Jess wrestles with her desire for a “prescription” of what to do, Joanna invites us to “live the questions” instead. In this episode, we learn about the three dimensions of the Great Turning and the way forward: community, relationship, and solidarity. 

In this episode:

  • There are no perfect road maps, but if we come together in courage and community, the way will emerge
  • The climate crisis is not just an environmental issue but a spiritual crisis of disconnection
  • Bonus Exercise: The Bodhisattva Check-In

We recommend starting a podcast club with friends or family to do these practices together. Links and assets to help prompt reflection and build community can be found with every episode on WeAreTheGreatTurning.com.

Ep 8: Eros and Thanatos

This episode explores the powerful role of Eros (sensual love) and Thanatos (death) in fueling our connection to the world as we contribute to the Great Turning. Joanna and Jess discuss how we might learn to see our world as our lover (and as our self), the gifts of cultivating a sensual connection with the world, and how facing mortality can make the gift of being alive feel even more precious. They also reflect on the closeness of Joanna’s own death, which Joanna sees as “going home” to rejoin the cycle of life.

In this episode:

  • Using our love and awareness of impermanence as fuel for activism
  • Discovering ways to truly feel interconnected with all life through sensual presence
  • Reflections on mortality and our place in the cycle of life

We recommend starting a podcast club with friends or family to do these practices together. Links and assets to help prompt reflection and build community can be found with every episode on WeAreTheGreatTurning.com.

The Greatest Wealth Is Found When We Gather Together

When people ask for my personal secret to living a life that is authentically happy and liberating, the first thing that comes to mind are my friends. I’ve known for a long time that I am a wealthy and blessed person. The wealth that I’m referring to has nothing to do with my bank account balance. The wealth that I’m talking about are the meaningful connections that have sustained me over the years. What I lacked in familial bonds, the divine provided in long-term platonic relationships.

One of the clearest indicators of someone who is flourishing is their ability to build and keep meaningful connections and quality relationships. When designing a life that supports your becoming the most fully expressed version of yourself, the people who are closest to you can either support or hinder your progress. This is why I’m adamant about being intentional about my connections.

My “Presidential Cabinet,” which is basically what I call my trusted circle of friends, is filled with some amazing folks. I’m forever grateful for my community of friends that became family, strangers that became mentors, and colleagues that became accountability partners.

In the chapter “What About Your Friends?” from my book, Evolving While Black, I share with you that people who have strong relationships feel the support of family, friends, and others in their community. When you know you have a village of folks you can count on, it improves your ability to recover from stress, anxiety, and depression.

An agreement I made with myself in my early thirties was to commit to choosing connection and community over isolation. This decision is the gift that keeps on giving. The investment you make in choosing your connections is the greatest pathway to wholeness, prosperity, and longevity.

What you should consider as you’re continuing to build out your own Presidential Cabinet

Your connections should include people who:

  • Energize you and help you to create a life of ease
  • Encourage you to make your mental and emotional well-being a priority 
  • Consider you for opportunities when you’re not in the room
  • Show mutual support and respect 

Now that you know what to consider, use these prompts to create a plan

  • Who’s in your Presidential Cabinet, and how do they support you? 
  • Who do you need to add, and how will they support your journey? 
  • If you change nothing, what will your life look like three months from now? How does this make you feel?

My hope for you is that you attract meaningful connections that bring you joy and make your heart smile, laughs that make your cheeks hurt, and love that covers you like a warm blanket. You deserve to feel loved, supported, and cared for.

Until we meet again.

Currently evolving,


Evolving While Black
Amazon | Barnes & Noble | Bookshop | Sounds True

Evolving While Black
Sounds True

Chianti Lomax is a sought-after international speaker, certified mindset coach, and leadership trainer who thrives at the intersection of mindfulness, technology, and transformative coaching. As a registered yoga instructor, certified personal and executive coach, certified workplace mindfulness facilitator, and positive psychology practitioner, Chianti teaches doable habit changes to help increase our well-being and elevate the overall human experience. For more, visit chiantilomax.com.

Author photo © Ambreia Williams

  • Tui says:

    The idea of micro – meditations has been around for a long time now. However, neuroplasticity doesn’t seem to be explained and understood fully by the author of this text.

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