I'm Dr.
Candice Kreesman and this meditation is noticing the inner critic.
This can be used as a standalone mindfulness activity or in conjunction with day one of the course,
Healing your inner critic.
The voice of the inner critic hyper focuses on our mistakes,
Dismisses our successes and ultimately robs us of joy.
The work of healing this painful stream of dialogue requires that we hone our awareness of the moving parts of the inner critic story.
In this meditation,
We will use our mindful attention to notice what triggers our inner critic and to become more aware of how it impacts us when it arises.
We will begin and end with a bell.
Start by closing your eyes.
Notice your breath flowing in and flowing out.
Allow the breath to move at whatever pace and depth feels most comfortable.
Notice any resistance or tension that arises in your body as you consider this exercise of contacting the inner critic.
Invite the breath to those spaces where you feel tightness,
Allowing it to soften and relax.
Use your breath to anchor yourself in the calm and safety of the present moment.
When was your inner critic last most active?
What were you doing in that moment?
Were you at work with a loved one?
Were you trying something new or working on something important to you?
Invite some space around that situation that triggered your inner critic.
What was the message of your inner critic?
Was it telling you that you weren't good enough?
That you were a failure?
What was its message?
Allow yourself to notice the message of the inner critic,
Knowing that there's room to hear,
To be aware,
Without agreeing that the message is true,
Without buying in.
How did your body react to this negative story from the inner critic?
Did you feel yourself tightened,
Have a sense of smallness or pressure?
See if you can also identify the physical experience of being in that critical story.
Take the next few minutes to notice these moving parts.
Knowing where and what you were doing when the inner critic showed up.
Listening without judgment and without attachment to the message.
And becoming aware of the physical bodily experience of this negative self-talk.
What was the message of your inner critic?
What was the message of your inner critic?
What was the message of your inner critic?
What was the message of your inner critic?
If you feel yourself going down a rabbit hole of listening to the inner critic's story,
Just notice whenever you get carried away,
Reconnect to the breath and come back to this non-judgmental observer role.
What was the message of your inner critic?
What was the message of your inner critic?
Take a few breaths here to connect to your body in the present moment.
Allowing any images,
Messages,
And thoughts to dissolve.
Leaving this space of reflection on the inner critic and coming back to the safety and calm of right now.
