Inner Critic Meditation

Tune into this guided meditation that will help you reframe how you think about the inner critic and uncover and articulate the inspiration driving you towards your goals. Drawing on the theoretical framework of Internal Family Systems, we sit with some of the various narratives that we embody and come to understand the adaptive role of the critic. Tap into the passion and desire that coexist alongside the critic and lean into these narratives to continue forward.

Transcript

Welcome, Friend. Have you been dealing with a critical voice that inhibits your sense of confidence and makes you second guess your ability to accomplish big things? Sounds like you're on the path to something great as this voice really only begins to chime in when you're getting close to a goal that you hold deeply important. More than this voice being an indication of merit, It's really an indication of what you hold most valuable and what you aspire to be. This voice tells us that you can truly appreciate what it takes to succeed and that you don't take it lightly. This voice also speaks to a deep desire to do a job well, To work towards excellence. So in many ways, This voice is a signal that you are actively leveling up personally and perhaps professionally as well. In this meditation, We're going to work on creating a more helpful relationship with the inner critic. Nobody wants to be ruled by this voice. Just imagine if some of the greatest authors, Performers, Scientists, And creators stopped putting their work out into the world the moment a seed of self-doubt popped out. We would not have so many of the wonderful works that have elevated the human collective up to now. And yet there is no use in trying to mute this voice entirely. First, Because it's simply not possible. Sometimes when we try to cover up these thoughts, They end up getting even bigger and louder. Also, We want to understand that ultimately this voice comes from a place of self-protection. It's trying to hold you accountable to your own standards and to make sure that you don't share any half-baked ideas, But rather that you rise to the occasion. Oftentimes this voice lights a fire within us that we need in order to jump into action. So we're going to start with just a moment to arrive in the body. Settle into a comfortable position, Seated or lying down, And close your eyes if you feel comfortable doing so. Let's take a deep breath in through the nose and out through the mouth. And another one. And one more. Now, Take a moment to acknowledge this inner critic in the same way you would acknowledge a neighbor, Coworker, Family member, Or friend. Hello. Hey, Old pal. Take a moment to notice how this narrator responds. What is the tone of their reaction? Who do they remind you of? If you had to describe their characteristics, What would they be? You can even think of a name to give them. Mine's called Myrtle. She has a meek, Scaredy-cat demeanor. She tends to think everything will turn out badly. What's your inner critic called? What do they sound like, Act like? How do they view the world? Many traditions describe a set of virtues around speech and action. Tuning into the inner critic, I want you to consider what they're saying and then ask, Is it true? Is it necessary? Is it helpful? Is it kind? Remember, This voice is trying to protect you, Even though sometimes it may feel like it's holding you back. Come back to meet your critic. Can you tune into their well-meaning nature? In your own words, Can you acknowledge them and their intentions for protection? And can you give them permission to take a break, Just for a little while? Think about the situation that is triggering the critic. What is the goal or opportunity that you're working on? Why is it important to you? And what would happen if, If, If things went well? By articulating the big reasons why we do what we do and allowing ourselves to imagine positive outcomes, We are amplifying alternative narratives and perspectives. What does the dreamer sound like? The hopeless optimist? Keep in mind that all of these perspectives can be valuable in their own unique way, But perhaps today you're able to find a new way to organize your thoughts and redirect any stress or nervous energy in a way that's more productive. We can close this practice with a deep bow. Bow to yourself and bow to all the voices in your consciousness who make you who you are today. Congratulations on your work and for doing something that excites and maybe scares you a little. Thank you for trusting me with this practice today. May you accomplish great things and may you be well.

Reviews

For the first time in my life this short meditation has given me the ability to personalise my inner critic . She now has a name and personality which makes it so much easier to recognise when those self deprecating thoughts pop up. 🙏

Definitely helped with dealing with the inner critic.