I'm Lauren,
And this short meditation will guide you in softening the voice of your inner critic and to help cultivate self-compassion.
Take a moment to settle into a comfortable position.
Whether you're sitting or lying down,
Allow your body to be supported by the ground beneath you.
When you're ready,
Gently close your eyes or soften your gaze.
Gently bring your awareness to your breath.
Start by taking a slow intentional breath in through your nose.
And then let it out through the mouth with a long sigh.
Again,
Breathing in.
And breathing out,
Let it all go.
Now notice how you feel in your body.
Are there any areas of tension or holding?
Using each exhale to soften a little more.
Maybe you allow your shoulders to fold down your spine.
Unclench your jaw.
Release the grip in the hands.
Soften the space between the eyebrows.
Now bring your awareness inward.
Notice if there is a voice within you offering judgements or criticisms.
Perhaps this voice tells you you're not doing enough.
Not good enough.
Or that you should be different somehow.
You don't need to push this voice away,
Simply notice it.
See if you can become curious.
This voice may have developed to protect you,
To keep you safe,
To help you belong.
And even if its words feel harsh,
You can acknowledge its intention without believing everything it says.
Take another slow breath in.
As you exhale,
Imagine creating a little more space between you and those thoughts.
You are not your inner critic.
You are the awareness that notices it,
The observer.
Now imagine speaking to yourself as you would someone you deeply love.
Perhaps silently repeating.
May I be kind to myself.
May I accept myself just as I am in this moment.
May I remember that I am enough.
Allow these words to settle without forcing yourself to believe them.
Simply planting a seed.
Notice how your body responds when self-compassion and kindness replace criticism,
Even for a single breath.
Perhaps your body softens.
Your chest may feel a little lighter.
Or maybe nothing changes at all.
Whatever you notice,
Know that it's perfectly okay.
Take one final deep breath in.
And slowly release it.
And as you continue with your day,
Remember that you don't have to silence your inner critic completely.
Sometimes the greatest act of courage is simply choosing not to let it be the loudest voice.
Instead,
You can return again and again to the quieter voice of compassion that has been within you all along.
When you're ready,
Gently wiggle your fingers and toes.
Slowly open your eyes.
Take a moment of gratitude for yourself for showing up and taking time to pause.
Namaste.
