Welcome to this meditation,
Where in this space,
We'll gently turn toward the voice of the inner critic,
The part of us that judges doubts or pressures,
And we'll learn how to meet it with curiosity and kindness.
Begin by finding a comfortable position,
That might be seated or lying down,
Whatever feels most supportive for you today.
Let your hands rest easily.
And if it feels safe,
Softly close your eyes or lower your gaze.
Take a slow deep breath in through your nose,
And gently exhale through the mouth,
Letting go.
Again,
Inhaling deeply,
And exhaling fully.
Feel yourself arriving here as you take these deep breaths,
Knowing there's nothing you need to do,
Nowhere to be,
But right here with yourself.
Bring gentle awareness to your breath.
Notice the inhale.
Notice the exhale.
Feel the natural rhythm moving through you.
With every breath,
Invite a softening in the body,
Relaxing the face,
Unclenching the jaw,
Letting the shoulders drop,
Letting the belly soften.
The breath is your anchor,
Steady,
Supportive,
Always here.
Now gently bring to mind a recent moment when you noticed your inner critic speaking.
Perhaps it was a harsh thought,
A self-judgment,
A sense of not being good enough,
Smart enough,
Strong enough.
You don't need to relive the whole story.
Simply recall the flavor of that critical voice.
Notice how your body responds as you remember.
Is there tightness,
Pressure,
A sinking feeling?
Where do you feel it?
In your chest?
Your stomach,
Maybe your throat?
Simply observe without judgment and be curious.
You might even silently name what you notice.
Labeling,
Tightness,
Heaviness,
Buzzing,
Clenching.
Allow yourself to stay with whatever the raw sensation is without needing to push it away.
Now imagine the inner critic is a part of you.
Not all of you,
But just one voice.
And ask yourself gently,
What is this part trying to protect?
What is it afraid of?
Often the critic is trying to keep us safe,
Avoiding failure,
Rejection or discomfort.
So as you hold this part in awareness,
Offer it kindness.
You might silently say,
Thank you for trying to protect me.
I see you.
I choose to meet you with kindness.
Notice how it feels to shift the relationship.
Not fighting the critic,
But softening toward it.
If it feels helpful,
Imagine surrounding this voice with warmth,
Light or gentle hand.
Now invite a new voice to speak.
A voice of self-compassion,
Understanding and support.
What might you say to a dear friend who felt the same way?
Perhaps offering words like I am enough.
I am learning and growing.
It's okay to be imperfect.
Feel these words settling into your body.
Replacing judgment with care.
Take a few more soft but steady breaths.
Notice how you feel.
Notice if anything has shifted even slightly.
In your body,
Your breath or your mind.
Take a moment to thank yourself for your willingness to turn toward this part of you.
With curiosity and kindness.
Know that you can return to this practice any time that the inner critic appears.
When you're ready,
Gently begin to move your fingers and your toes.
Perhaps stretch or move in a way that feels good for you.
Then softly,
In your own time,
Open your eyes.
Carry this sense of compassion and awareness into the rest of your day.
