Get in a comfortable position.
Close your eyes.
Or look down.
Whichever feels best for you.
Gently bringing your attention to the breath.
Not to change it.
Just to notice it.
Take a moment to connect with your critic again.
Hearing the comments that it tends to make.
Noticing how these comments make you feel.
Noticing any urges.
That come with those comments.
Urges to retreat.
Or to hide.
Now bring to mind other people in your life.
Other people that you care about.
And draw attention to the facts.
That these are the people.
Have inner critics as well.
They may say similar things to themselves.
They may feel similar feelings.
And have similar urges.
Well,
You don't want to wish pain on another person.
You are not alone.
In pain You experienced your critic.
You experience pain.
And so do these people.
It is the shared experience.
Of being human.
Extend some kindness.
To those.
Who care about.
Who may be in some pain.
Who may have their critic being very vocal.
Notice your own pain.
And extend kindness and compassion to yourself.
As you sit in the pain.
Notice your critic.
It is a part of you.
Notice its intent.
It may be wanting to protect you.
Help you learn,
Help you grow,
Help you improve.
But its methods are not helpful.
Yet it means you no harm.
Try to extend some kindness to the critic.
Acknowledging its intent.
And saying,
Thanks self-critic.
But I've got this.
Notice any thoughts or feelings that come up.
As you do that,
And then gently bring your attention back to the breath.
Letting the images fade.
Bringing your attention back to the room.
Noticing what you can hear.
And when you feel ready.
Open your eyes.
Give yourself a little hug or squeeze to conclude the exercise.
