This meditation is talking about challenging your inner critic.
This meditation is going to fill you up with love and unconditional peace and relaxation.
When we stand up to our inner critic and come from a place of unconditional self love,
It is powerless to break through and get a hold on us.
That's why it's so important to practice self care regularly.
To take the time to fill up our cup and treat ourselves with love and respect.
Also,
The longer your inner critic has been around,
Which for some people has been for many,
Many,
Many years,
The more aware you need to be to have even a small daily practice that fills you with joy,
Love,
Peace and a deep sense of calm.
Whether that be a bath at the end of the day,
Or short breaks during the day,
Just to come into stillness and be with your breath.
Whatever works for you.
So let's start this meditation by settling into a comfortable position,
Either sitting or lying down,
And allow your eyes to close.
Or you may like to keep them open with a softened gaze.
Let's begin by taking several long,
Slow,
Deep breaths,
Breathing in fully and exhaling fully.
Breathing through your nose and out through your nose or mouth.
Just allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in breath as it enters your nostrils,
Travels down to your lungs and causes your belly to expand.
And notice each out breath as your belly contracts and air moves up through the lungs,
Back up through the nostrils or mouth.
Invite your full attention to flow with your breath.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
You may also notice the little pauses that we have as we breathe out and also as we breathe in.
Just notice those little pauses that are coming with the flow of our breath.
As we take another slow,
Deep breath,
Know that all is well.
And you can devote the next little while all to yourself for healing and cultivating deep inner peace.
As you begin to turn more deeply inward,
Begin to let go of noises around you.
If you are distracted by sounds in the room,
Simply notice them and then bring your attention back to your breath.
Simply breathe as you breathe,
Not striving to change anything about your breath.
Don't try to control your breath in any way.
Just observe and accept your experience in this moment without judgment.
And just pay attention to each inhale and exhale.
Just notice how this makes you feel the noticing of the breath,
How it relaxes your whole body.
As your mind wanders to thoughts,
Plans or problems,
Simply notice your mind wandering and gently bring it back to your breath.
You may like to watch a thought as it enters your awareness and practice letting go of that thought as if it were a leaf floating down a stream.
In your mind's eye,
You can place each thought that arises on a leaf and watch as it floats out of sight down a stream.
And gently bring your attention back to your breath.
Your breath is an anchor you can return to over and over again.
Especially when you become distracted by thoughts.
Just notice that your mind has wandered.
You may observe the types of thoughts that hook or distract you.
Noticing is the richest part of learning.
With this knowledge,
You can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Just practice coming home to the breath with your full attention.
Notice the gentle rise of your stomach and the relaxing letting go on the out breath.
Just be completely with your breath as it flows in and out.
You may become distracted by pain or discomfort in the body which draws your attention away from the breath.
You could also have feelings arise.
Just acknowledge whatever comes up for you and gently bring your attention back to your breath.
Follow the air all the way in and all the way out.
Mindfully be present moment by moment with your breath.
As you focus on your breathing,
Your body and mind will both be feeling very heavy and relaxed as your breath comes in and out.
Feel yourself sinking into the surface below.
Feel where your body contacts the earth as you gently focus on your breath.
We are now going to go on a beautiful and peaceful inner journey that is going to fill you with joy and love.
But most importantly cultivate a deep sense of unconditional self love.
Just imagine in your mind's eye walking barefoot along a secluded beach close to where the surf thins out onto the sand and then recedes again.
It's early in the morning and you seem to have the world all to yourself.
Perhaps you'd enjoy letting the water softly lap up to your ankles or prefer to make your way just out of its reach.
It's such a beautiful warm day with just the right amount of cloud cover.
And as you walk along you can feel the packed sand beneath your feet as you sink in a little with each step.
Just feel as each foot comes up and comes down again just near the water's edge.
And the light breeze brings a touch of ocean mist to your face and you can smell the clean scent of the sea.
And the rhythmic sounds of the waves and the seabirds soothe and comfort you and all the sights,
Sounds,
Smells and feelings convey a deep sense of peace and harmony with nature.
As you cast your gaze down the beach you notice someone coming towards you and as they draw closer you can see them waving as if they recognize you.
And although you may not at first recognize them they certainly seem to know you.
They're smiling as if you were a very close friend or relation.
They're radiating love and good feelings towards you.
They may be someone from your past,
An old friend,
Parent or teacher,
A spiritual guide or even an historical figure.
But whomever it is,
This is a person who knows you very well and thinks of you as completely good and totally lovable just as you are.
When they look at you they see someone whom they love dearly and completely.
As they get closer they come over to greet you and you feel a deep understanding wash over you and you'd like to receive more of their love.
Well it's a beautiful day and you could certainly use a hug so take a moment to feel their embrace and just let all the love you can flow into you.
As they continue to hold you and pour love into you allow yourself to open your heart,
Your whole body and your soul.
And take some time now to experience this deep healing connection.
As you break apart you look into each other's eyes and see unconditional love radiating out towards each other.
This unconditional love is deep and true and fills you with a sense of coming home to yourself,
Coming home to your inner essence,
Your inner essence that is unconditional love for yourself.
As you both decide to walk together along the shore you seem to be surrounded by the glow of this love between you and you begin to realise you've had some misunderstandings within yourself for quite some time.
You have mistaken beliefs that you were not good,
That you didn't measure up in some way and that you didn't deserve to be loved and to be happy just as you are.
But as you spend more time in the presence of this old friend,
Love is surrounding and dissolving all these misunderstandings leaving a deep sense of peace in their place.
And making much more room inside for goodness and love and peaceful joy.
Your friend has made you okay and now you feel you can begin to make yourself okay as well.
Take some time to let this unfold now.
Feel any negative thoughts or patterns slowly draining out of you and being replaced with love,
Understanding,
Empathy and acceptance.
You both decide to sit on the sand for a while and just watch the waves.
And before long there's a small child sitting on your lap watching along with you.
You may recognise this small child because it's you when you weren't more than five years old.
They've come to visit and spend some time with you here on this beautiful beach.
Perhaps the openness and love you're starting to feel towards yourself makes it safe for your inner child to appear now.
And perhaps they've come because now there's an opening for healing.
With all the love you've been receiving you find it easy to love this little one who only needs to know he or she is good and worthy of being happy and safe.
As you wrap your arms around them take some time to let love pour out of your heart,
Surround and fill your inner child.
Just imagine this beautiful shiny bubble around you and it's filled up with love and peace and joy.
As you continue to watch the waves coming into shore you feel waves of love coming from your heart.
Consider the one thing you've most held against yourself that your inner critic keeps repeating.
It's time now to take that falsehood and find a way to let it go.
After all we are just human.
We are all learning as we grow.
Every one of us is given challenges to overcome.
And sometimes we fall short in some way.
But no matter what you do or didn't do.
That your inner critic has made wrong.
Find a way right now to have compassion towards yourself.
To fill yourself with love and to know that deeply inside you are good,
You are beautiful,
You are amazing.
You are connected to everything around us.
To nature,
To the earth,
To the sky.
And all that beautiful beautiful love that surrounds us all.
Take a few moments now to let this amazing love,
This deep and unending love wash out any negativity,
Any thoughts that come up.
Let them all be washed away.
You might even consider a situation that's coming up in the days ahead.
Where you know that you might be crossed with yourself or not feel at ease.
Or even not be kind to yourself,
Not accept.
And imagine that instead of reacting negatively,
You remember this time on the beach with your loving friend and your inner child.
And your connection to your inside amazingness that is also connected to everything around you.
Just take some time to send the love you feel now to your future self.
And remind your future self to remember to relax.
To let go of those negative feelings,
Thoughts that come up.
And remind yourself to feel love and compassion for yourself.
Do this now as a gift of love from you to your future self.
As you are doing this,
You may hear the harsh voice of your inner critic saying horrible and negative things in your head.
But now you can come from a place of love and recognize that these thoughts are not true.
They are not helpful and they keep you small,
Scared and cut off from your inner light.
Slowly you can begin to see the voice as part of you,
The wounded part of you.
While at the same time knowing it is not you,
It is not your inner essence.
Just thank your inner critic now for keeping you safe for all these years.
But also tell it that you are letting go,
Letting go of the negativity and you are stepping into your light,
Into your being and into everything that you are meant to be as a person.
It's almost time to bring this inner journey to a close.
But first thank your friend and your inner child for their love.
Appreciate and be grateful for all that they have given you on this journey.
And also thank yourself for giving yourself this gift.
Ask for a sphere of light,
Beautiful shiny light,
Could be gold or silver,
Coming down from the heavens.
Washing all through your body and out and surrounding you.
It's keeping this experience that you've had with all the positive benefits.
It's keeping it within you that you can always know that you are an amazing and beautiful person on the inside and out.
But also this allows for anything that you've released to be left behind.
Gradually bring your awareness back to your physical surroundings.
Take your time.
And when you're ready,
Open your eyes and feel awake,
Alert and refreshed and ready to take on anything that comes your way.
Bell Che Frequently R Def Je R
