Hello,
Welcome to this meditation on dissolving the inner critic.
Today,
We're going to work on transforming that harsh,
Judgmental voice inside into one of kindness and compassion.
So let's start by taking a few moments to bring your awareness to your breath.
Notice the rise and the fall of your chest.
Notice the natural rhythm of your breathing.
As you inhale.
Feel the air filling your lungs.
And as you exhale,
Feel a little tension.
Leaving your body Now bring your mind.
To a recent situation.
Where your inner critic was being a bit.
.
.
Of a bully.
It might be about something you said or did.
A mistake you made or a goal you didn't reach.
And as you think about this,
Notice the critical thoughts that arise.
Just acknowledge them.
You don't need to argue with them.
Or fix them.
Or figure them out right now.
To simply notice.
Now see if you can recognize this as your inner critic.
A part of you that's actually trying to protect you.
Even if it's going about it in a way that feels upside down,
In a way that feels backward,
Or not quite right.
This part of you was formed a long time ago.
Possibly in childhood.
And formed to keep you safe.
By encouraging you to play small or to hold back.
Or to stay where it's familiar.
It's trying to prevent you from stepping into anything it perceives as risky or not safe.
So gently,
Thank your inner critic for its intentions.
Let it know you understand it's been trying to protect you.
Even if its methods haven't served you in a long time.
And just notice how your body is responding to this.
Come back to your breath.
Feel the inhale.
And feel the exhale.
And now visualize.
This part of you softening.
Its harsh edges becoming gentle.
Watch it transform.
Feel it transform.
From a judgmental figure.
Into a supportive and uplifting presence.
One that offers you the opposite of what it used to.
Compassion.
Gentleness.
Support.
If the inner critic tries to reassert itself.
Gently return to these words.
It is safe to be seen and heard exactly as I am right now.
Done.
Is better than perfect.
And nothing is ever that serious.
When you feel ready.
Slowly bring your awareness.
Back to the room.
Wiggle your fingers and wiggle your toes.
Stretch your body.
And gently open your eyes.
And thanking yourself for taking this time.
To be with the inner critic.
And say goodbye to the inner critic.
