So welcome,
And today's meditation is an invitation to meet a part of ourselves that almost everyone experiences,
The inner critic.
That quiet and sometimes not so quiet voice that tells us we're not good enough.
That we should have done better.
Worked harder.
Said something differently.
Or become someone else.
The aim of this meditation isn't to silence that voice or force it away.
Instead,
We're simply becoming aware of it.
Because awareness creates choice.
And when the inner critic comes along and we notice it with kindness rather than automatically believing it,
We begin to loosen its grip.
So for the next little while,
There's nowhere you'd be.
Need to be.
There's nothing you need to achieve.
Just allow yourself to arrive exactly where you are.
So take a moment now to get comfortable.
Into a seated position.
Perhaps sitting upright with your feet resting comfortably on the floor.
Allow your hands to rest naturally.
Soften your shoulders.
Lengthen your spine without forcing it.
Take your time finding that position that feels steady yet relaxed.
Before we begin,
Gently set an intention for your practice.
Doesn't need to be anything complicated.
Perhaps their intention is to simply become more aware.
Perhaps to meet yourself with greater kindness.
Or maybe to simply be present.
Whatever feels right for you.
And just allow that intention to settle quietly within you.
If you feel the need to move around at all,
By all means go ahead.
Move your shoulders and your hands.
Get pins and needles,
You can shake it out.
If you're feeling dumbness,
You can shift your body.
If there's an itch,
You can scratch that.
Don't need to be perfectly still,
Just allow.
Your body.
To be where it needs to be and honor your body.
And you may notice at times your mind might wander.
And that's completely natural.
Minds think.
That's simply what they do.
And whenever you've noticed that you've become caught in thinking,
Gently acknowledge it,
And then gently guide your attention back.
So let's begin with three slow breaths.
Just breathing in and then slowly breathing out.
Again,
Breathe in and then breathe out.
One more gentle breath.
Allowing your out breath to soften your body just a little more.
And if it feels comfortable,
You can close your eyes or lower your gaze.
They're settling into this space.
Just giving yourself permission to simply be.
And notice what you can see behind your closed eyes.
Perhaps darkness.
Perhaps light.
They might be colours,
Patterns.
Or simply space.
There's nothing you need to create.
Just simply noticing whatever is here.
Just tune into any sounds around you.
As close by sounds.
What's in the room that you're in?
And you notice sounds further away.
Distant sounds.
Notice how every sound has its own tone.
And tone pitch its own rhythm.
Allow sounds to come and go.
Without needing to label them as pleasant or unpleasant.
Notice your body resting against the surface beneath you.
Feel the weight of your body being supported.
Notice the point of contact.
And allow yourself to feel connected with the earth beneath you.
You might feel held or supported.
Notice your eyelids.
The gentle sensations of your eyelids slightly touching one another.
Just softly,
Without effort,
Just resting.
Notice where your hands are resting.
Perhaps against your leg.
Yodel-a-lat!
Or maybe by your side.
Notice warmth.
Coolness.
Impression.
Or tingling.
Simply experiencing sensation.
Notice smells around you.
Perhaps obvious.
Maybe subtle.
Without searching.
Just noticing.
What tastes are present in your mouth?
Is there sweetness or dryness or freshness?
Or no particular taste at all.
Just becoming aware.
Bring attention to your breathing.
Allowing your breath to be your home base.
Always here.
Present.
Always available.
Now notice the top of your head.
Notice any sensations on the outside of your head.
Warmth or coolness.
Oh,
I need pressure.
Then notice any sensations inside.
Perhaps.
Their spaciousness.
Politeness.
Or nothing obvious at all.
Notice if the inner critic has anything to say here.
Perhaps it's commenting on the way you're meditating.
Perhaps it's judging your thoughts.
Maybe it's telling you you're doing this wrong.
No need to argue,
Just notice it.
Just notice,
It's interesting.
My mind is offering criticism.
And allow your breath to continue.
Move your awareness down to your forehead.
Notice your eyes.
On your cheeks.
New jaw.
Notice if your face feels any tension.
Sometimes we wear the weight of self-judgement without even realising.
If criticism is present.
See if you can simply notice it.
Without needing to believe every word.
So continue into your neck.
Your shoulders.
Notice what they're carrying.
Emotional tension.
Physical tension.
Expectations.
And allow your breath to gently move into this area.
Without forcing anything to change,
Just simply making space.
Bring awareness into your chest.
Notice movements with each breath.
Notice your heart area.
Are there any emotions present?
Sadness.
Free.
Frustration.
Disappointment.
Or perhaps even calm.
Or joy.
Whatever is present is welcome.
The inner critic often speaks loudly here.
Simply observe it.
You are noticing the voice,
Not becoming the voice.
Move on down through your upper back.
Your middle back.
Your lower back.
Notice sensations inside and outside of your body.
Continue into your abdomen.
Notice movement with your breath.
Notice any holding any butterfly.
Any heaviness.
Simply breathing with whatever is here.
Bring awareness into your pelvis and hips.
Perhaps areas where we unconsciously hold stress.
Allow these areas permission to soften.
Let them go if they wish.
Move on down to your arms.
Upper arms.
Or both.
Or arms.
Wraith.
Hands.
PINGAS!
Notice the sensation of simply being alive.
Your hands don't need to achieve anything right now.
They can be free.
It can simply rest.
Move awareness to your thighs.
Nice.
Carbs.
Ankles.
Fate.
Bye.
Notice the contact between your feet and the surface beneath you.
The support that you're on,
The ground that you're on,
All connecting to Mother Earth.
Now experiencing your whole body together as one.
Notice your breath moving.
Through your living body.
Notice any thoughts.
Perhaps an inner critic is still present.
Or perhaps it's become quieter.
Either way,
It's okay,
There's nothing to fix.
Simply recognizing its presence is already an act of mindfulness.
You are learning to observe.
Learning to observe rather than automatically believe.
Just notice any discomfort in your body.
Might be physical,
Emotional,
Or mental.
And take a few slow breaths into any of these areas.
Breathing with it.
Allowing space around it.
I invite you now into a period of silence.
Simply resting with your breath.
Your body.
And whatever arises.
If your attention wanders.
Gently return.
If their inner critic appears,
Simply notice.
And then just come back to your breath.
And begin returning your awareness to your breathing.
Filling in each inhale,
Each exhale.
Notice the sounds around you once again.
Near and far.
Notice the points of contact beneath you.
And surface your own.
Feel the support beneath you.
Notice your hands,
How they're resting.
The temperature.
Pressure.
The simple feeling of contact.
Become aware of any smells around you.
Notice the taste in your mouth.
Taking a slightly deeper breath.
Than another.
Notice if you're starting to feel a little more awake.
Maybe a bit more present.
And when you're ready,
You can gently open your eyes,
Just taking in the world around you once again.
And thank you for taking this time for you today.
The inner critic may not disappear after this meditation and that's okay.
Mindfulness isn't about eliminating thoughts.
It's not about eliminating difficult thoughts at all.
It's about changing our relationship with them.
And each time that you've noticed the voice of self-criticism,
Pause.
Take a breath and ask yourself.
Is this voice helping me?
Or is it simply an old habit trying to protect me?
You don't have to believe.
Every thought that your mind produces.
You can acknowledge it with kindness and you can choose how to respond.
And I think that can often be the real freedom.
Not having a silent mind.
But learning to listen with wisdom instead of judgment.
And as you move through the rest of your day,
See if you can offer yourself the same compassion you would naturally offer to someone that you care deeply about.
Maybe be kind to yourself,
And may you be patient with yourself.
And may you remember that your worth is never dependent.
On the opinion of your inner critic.
