Welcome to this inner critic visualization.
This visualization is for the moments when you notice that internal critical voice is activated.
The inner critic is the inner critical voice of self-judgment that automatically critiques and often holds unmeetable standards.
Its main job is actually to protect us by maintaining the status quo as a restricted sense of self.
When identified with the inner critic we can often feel deflated by the frequent critique of our looks,
Our work habits,
Our intelligence,
Whilst also evaluating and judging our feelings and behaviors.
So perhaps today you're here because you've made a mistake or you're stepping into something uncertain and that inner voice is showing up saying things like you're not good enough,
You're a failure,
Why can't you just get it right?
Everyone else can handle this so what's wrong with you?
Maybe it sounds like you should be further along by now and you're comparing yourself against others.
Take a moment to really tune in and listen.
If you were to imagine your inner critic as a radio station right now how loud would the station be?
Is it barely audible like background noise you can hardly hear?
Or is it a comfortable listening volume?
Or is it turned up loud,
Maybe even blaring,
Making it hard to focus on anything else?
Simply notice how loud that voice is without judgment.
Inner critic healing isn't about getting rid of it,
This only makes things worse.
Instead it's about approaching this part of ourselves with curiosity and compassion,
Creating a healthier relationship so that we can have more space in our lives.
As we begin this visualization hold this gentle truth even though your inner critic can feel like an internal bully,
Loud and unforgiving,
It has only actually ever tried to protect you using shame as a shield to keep you safe from pain or rejection.
As Dick Schwartz reminds us there are no bad parts of you,
Only parts that have been frightened and working too hard for far too long.
So let's settle in,
Find a comfortable seated or laying position,
Allow yourself to soften your shoulders and gently close your eyes or soften your gaze.
Taking three deep breaths with me here,
Breathing in slowly through your nose and releasing with a gentle sigh through your mouth.
Again breathing in and letting go.
One more time drawing in a full breath and releasing completely.
Allow your breathing to return to its natural rhythm knowing that there's nothing you need to do right now,
Nowhere you need to go,
Just being here in this moment.
As compassion is the antidote for the inner critic we will begin here.
Start by imagining a soft warm light glowing in your chest.
Imagine this light as a calm loving wise presence inside you.
Let that light grow brighter filling your body spreading warmth and gentleness through every part of you.
From this space now begin to imagine yourself in a quiet cozy room.
In this room there's a sense of safety and there's no one here but you.
Picture the soft lighting perhaps from the warm lamp or a gentle fireplace and notice comfortable furniture around you,
Maybe a soft sofa,
A warm blanket and cushions with a hot drink.
Outside you can hear the gentle sound of rain falling,
Creating a peaceful rhythm against the windows.
The room feels completely safe and nurturing.
Take a moment just to settle into this space.
Now imagine that there's a comfortable chair or cushion across from where you're sitting and in a moment you're going to invite your inner critic to join you here but first take a deep breath and remind yourself that you are in control of this space and of this experience.
Now gently inviting your inner critic in from the rain outside to join you for tea.
Imagining opening the door and welcoming this part of yourself inside into the warmth of your cozy room.
You invite the inner critic to sit in the chair across from you.
You don't force anything,
You simply extend the invitation and see what emerges.
Your inner critic may appear as a person,
An animal,
A shadow,
A voice.
There's no rights or wrongs.
Simply notice what comes forward without judgment.
If a figure or presence appears,
Take some time to observe it.
What does it look like?
How does it carry itself?
What do you notice about its energy or demeanor?
Notice its posture,
Its expression,
The tension it carries.
Looking gently at this part of yourself you notice the fear behind its harsh words.
The years it's carried this criticism,
Believing it had to keep you safe by being hard on you first.
You affirm to the inner critic,
I know you've been working so hard trying to keep me safe all these years.
Thank you for caring about me even when your methods have felt harsh.
What are you most worried about?
What are you really trying to protect me from?
See if there's a response from your inner critic about what it's really trying to protect you from.
You let this part know it doesn't need to be so vigilant,
So critical and that you can work together to find a gentler way.
Finally imagine extending a gesture of peace towards your inner critic.
This may be a hand on your heart,
An imaginary handshake or a simple nod of understanding.
Remembering that you're not trying to eliminate this part of you but rather to transform your relationship with it.
Letting it know that it can release some control and begin to trust.
What do you feel as you really connect to this part?
Maybe it begins to put down some of its armour,
Maybe it steps closer to you,
Maybe it simply sighs in relief,
Feeling understood.
You might imagine wrapping it in a soft blanket,
Letting it know it's not your enemy.
Take a few moments now just to sit with whatever has emerged in this visualisation.
There's no need to analyse,
Figure everything out right now.
Simply allow the experience to settle into your awareness.
As we prepare to close,
Set an intention for how you'd like to work with this inner critic moving forward.
Perhaps it's to pause and listen rather than immediately believing every thought or to respond with self-criticism with the same compassion you'd offer a good friend.
So taking a slow deep breath and affirm to yourself,
I am whole,
I am worthy and I am free.
Bringing your attention back to your breath,
Feeling the gentle rise and fall of your chest,
Coming back to your body.
When you're ready just gently open your eyes and carry this sense of self-compassion with you into your day.
