Developing a new relationship with our critical part can really shift the dynamic within.
So getting curious,
Getting creative,
Being open to listening,
Being open to getting to know that critical part of you in a caring,
Compassionate way can really help.
So here's a meditation to help you get to know your critical part a little bit better.
To begin,
Settle in.
Find a comfortable place to sit or stand or lie down.
I want you to be alert but relaxed.
And when you're ready,
You can gently close your eyes or gaze softly in front of you and take three slow,
Deep breaths.
Breathing in and exhaling slowly.
Another deep breath in and letting it go.
And one long last inhale and exhaling fully.
Now bring to mind a time when something happened in your life.
Maybe you made a mistake.
Maybe you hurt someone's feelings or maybe you just feel like other people were judging you for something that you did or didn't do.
And your critical part jumped in.
Just bring that to mind.
Notice the feeling and allow yourself to fully feel that sensation,
Whatever it is,
In your body.
And I don't want you to bring to mind something that was traumatic or extremely difficult.
Just bringing to mind a situation where maybe your critical part showed up and made you feel a little bit uncomfortable or a little bit anxious.
And just bringing your attention from head to toe,
Tune in to where you feel that critical part.
What is the physical sensation that accompanies that critical part?
Where do you feel that sensation?
And it's okay if you don't feel anything,
So just notice that if that's the case.
But it could be in your chest or your throat.
Maybe some discomfort in your stomach or your shoulders.
Possibly clenching your jaw.
Wherever you might notice tenseness,
Tension,
Burning,
Pain,
Somewhere in your body.
And once you've identified where that physical sensation is,
Allow your curiosity to flow.
And for those of you out there who may be a little more skeptical or thinking this is just too weird,
Maybe just asking that part to step aside and allow you to bring your curiosity forth to just see what this will be like.
How would you describe that physical feeling?
Is there a shape or temperature or texture or color to it?
Whatever comes to mind,
Just allow that to be there.
And if it feels comfortable,
You can place your hand on that part of your body where you feel that sensation most intensely.
And for a moment,
Just breathe deeply into that part of your body.
So bringing your breath to that physical sensation.
And when you're ready,
You can ask this critical part of you some questions.
Getting curious,
Maybe asking that part,
What do you need from me?
And just be open to listen to whatever arises for you.
What do you need me to know?
Are there fears that you'd like to share with me?
Try to be open and curious and just listen to whatever shows up,
To whatever they want to share.
And it may be that there's a very clear voice that answers to tell you how it's feeling and what it needs.
Or it may just be that there's another physical sensation that shows up in your body in a different place.
Or it may be just a vague sense of what that part needs for you to know.
So whatever response you receive,
Just thank that part for sharing it with you.
You can say,
I see you.
Or I hear you.
You can say,
Thank you for sharing that.
And I'm working hard to accept myself as I am.
If your hand is still on the part of your body where you feel that critical part most intensely,
You can gently pat that part of your body or give it a gentle caress if that feels comfortable.
And just notice whether the physical sensation has shifted or changed or moved or disappeared or stayed the same.
Just notice that.
Allow whatever it is that you're feeling to just be there without judgment and with some compassion.
And when you're ready,
We're going to take three slow,
Deep breaths again.
So inhaling in,
Exhaling out.
Another deep breath in,
Filling your lungs and your chest and your belly and exhaling it out fully.
One last long,
Deep breath in and letting it go.
And before opening your eyes,
I'd like you to thank your body and any part that showed up during this meditation.
Offer it some gratitude and appreciation and acknowledgement for showing up and being seen and sharing with you.
And when you're ready,
You can wiggle your fingers and your toes or any other gentle movement coming back to the room,
Opening your eyes,
Noticing your surroundings and moving on into your day.
And maybe as that critical part shows up at different times throughout your day or at different times this coming week,
You can take a moment to get curious and be open and listen to what that critical part might need in that moment from you.
