Compassion

In just 5 minutes this meditation will help you meet your inner critic with curiosity and compassion. Often loudest during moments of overwhelm, self-doubt, or frustration. But this meditation encourages you to listen without judgment, to embrace this part of yourself with kindness, and to create space for gentleness. You’ll be guided through grounding breathing and gentle affirmations that reinforce self-worth and acceptance.

Whether you're feeling stuck, self-critical, or caught in a loop of negative self-talk. Take a brief pause to reconnect with yourself, reset your thoughts, and create space for inner calm.

It's a great tool for morning mindfulness or a calming reset in the middle of a busy day. You can also use it whenever you need a quick pause to reconnect with your true self and quiet your judgmental inner voice.

Music: Inner Calling - Music of Wisdom

Transcript

Welcome dear friend,

This meditation is here to help you gently meet the part of yourself that criticizes and judges you,

The inner critic.

This part often speaks the loudest when you're overwhelmed,

Trying hard or feeling you're not good enough.

So I invite you now to take a comfortable position,

Whether that be seated or lying.

And take a gentle breath in and exhale slowly.

And again breathe in and as you exhale allow your shoulders to soften down and away from the ears.

And feel free to continue breathing deeply.

And know there's nothing to do,

Nothing to fix,

To just be here with my words.

And notice the voice within you,

The voice that judges,

The voice that says you're not good enough.

And watch those thoughts and allow them to come.

And place your hand at your heart center,

At the center of the chest.

And let that part of you know that you are listening.

Try not to push it away or resist it.

Perhaps ask it,

What are you trying to tell me?

Maybe it's trying to protect you from failure or judgment.

Be conscious of that part of you.

Perhaps it's trying to protect you from disappointment.

Thank this part for helping you.

And silently repeat to yourself,

I am more than my inner critic.

I choose in this moment to be kind to myself.

Bring a gentle smile to your face.

And know you are doing enough.

Mentally say,

I accept myself as I am.

And I am learning to be okay with not being perfect.

I am learning to be okay with not being perfect.

I choose in this moment to be kind to myself.

I choose in this moment to be kind to myself.

And as we come to a close,

Bring your awareness to the room you're in.

To the surface beneath you.

Move your fingers and take a breath in and out.

And remember the inner critic is only one part of you.

You have the ability to pause and breathe and to meet it with kindness.

You are enough,

Just as you are.