Lie down or sit comfortably,
Maybe in a full lotus,
Half lotus or just on a chair,
Any firm or semi-soft surface will work.
Keep your back straight,
Close your eyes,
Lift the chest slightly forward and tuck the thighs a bit back.
Throughout the whole practice,
Keep your posture steady so the weight falls naturally onto your side bones.
With all these,
Remember to keep your body relaxed.
Lock in your posture and maintain it for the entire session.
Now,
Gently bring your attention to the natural rhythm of your breath,
No need to change it,
Just notice how the air moves in and out,
Feel the subtle flow of your breath at the tip of your nostrils,
Or perhaps the gentle rise and fall of your belly and chest.
With each inhale,
Feel a wave of calmness sweep through your body,
With each exhale imagine releasing any tension,
Any weight,
Any heaviness.
As you continue to breathe gently,
Allow your mind to soften,
Know that this is your time,
Your safe space.
As you breathe in,
Quietly say to yourself,
I breathe in calm and as you breathe out,
I breathe out what is not mine.
Notice how your body feels as you breathe this in and breathe this out,
Allow your awareness to rest on the breath,
Deepening with every cycle.
When thoughts arise,
Perhaps words,
Images,
Feelings,
Simply notice them without judgement,
Like clouds drifting across the sky,
Let them pass,
Return your attention kindly and gently to your breath.
Now,
Begin to bring to mind any recent experience of criticism,
Maybe it was harsh words,
A judgemental glance,
A feeling of being misunderstood,
Whatever form it took,
Bring it gently to your awareness.
Notice where in your body you feel this experience,
Is there tightness in your chest,
A knot in your stomach,
Tension in your shoulders.
Without pushing or resisting,
Simply observe these sensations,
Let your breath flow naturally toward those areas,
Imagine your breath as a soft,
Healing presence.
With each inhale,
Breathe calm into those places,
With each exhale,
Let go of tightness and resistance.
Notice where in your body you feel this experience,
Is there tightness in your chest,
A knot in your stomach,
Tension in your shoulders.
Without pushing or resisting,
Simply observe these sensations,
Let your breath flow naturally toward those areas,
Imagine your breath as a soft,
Healing presence.
With each inhale,
Breathe calm into those places,
With each exhale,
Let go of tightness and resistance.
Silently repeat to yourself,
Their words do not define me,
I am free from their judgments.
Feel the truth of these words deepening inside.
Now,
Let's explore the idea that criticism from others is just sound,
Words traveling through the air until we choose to give them power.
Bring your attention to the space around you,
The air,
The sounds,
The sensations.
Words are just vibrations until we add meaning.
Today,
You practice stepping back from that meaning,
You are not the stories others tell about you,
You are not limited by the opinions that come your way,
We affirm,
I am more than their words.
Take a few moments here,
Resting in this awareness,
Breathe slowly and deeply,
Allow your body and mind to soften even more.
As you breathe in,
Invite a sense of peace,
As you breathe out,
Release the need to defend or explain.
Now,
Let's explore how your breath itself can become a refuge,
A place you can return to anytime when criticism arises.
Feel the air entering your nostrils,
Cool and fresh,
Feel it traveling down into your lungs,
Expanding your chest and belly.
Imagine a soft,
Warm light glowing in your chest,
The light of your own self-acceptance.
With every breath,
This light grows brighter,
It expands,
Filling your entire being with warmth and kindness.
Know that you carry this light inside you always,
No matter what anyone else says.
Begin to deepen your breathing,
Focusing all your attention on the point beneath the nostrils,
Making each inhale slow and full,
And each exhale long and complete.
Feel the natural rhythm soothing you.
If critical words arise in your mind again,
Acknowledge them,
But do not engage,
Imagine they are leaves floating down a gentle stream,
Observe them drifting away.
Return to your breath,
Steady and calm,
Say silently,
I am safe,
I am loved.
Allow this peace to settle,
Feel your body soften completely.
Now,
Rest here in the stillness,
Simply being.
Allow your breath to carry you deeper into calm.
If you notice any tension,
Breathe into it,
Let it soften and release.
You are free,
Free to be exactly as you are.
For the next few minutes,
Simply rest with your breath.
There is nothing to do,
Nowhere to go,
You are exactly where you need to be.
Feel gratitude for this moment of stillness,
Gratitude for your breath,
Gratitude for your capacity to choose peace.
Breathe in calm,
Breathe out tension,
Breathe in freedom,
Breathe out fear.
As we move toward closing this practice,
Remember that this freedom you feel is always accessible.
Whenever you hear words that sting or feel like chains,
Return to your breath,
Let it remind you,
You are not your critic's voice,
You are your own source of calm and strength.
Slowly begin to deepen your breath again,
Feel the gentle energy returning to your body.
Wiggle your fingers and toes softly.
When you feel ready,
Gently open your eyes.
Bring your awareness back to the room,
Know that you carry this peace with you.
Thank you for sharing this practice with yourself today.
