Welcome to this meditation to help you move from a place of feeling criticised to a place of courage.
Think of it as a guided journey for transforming negative narratives.
Begin by finding a comfortable and quiet space.
You can sit or lie down and just allow yourself to settle into a relaxed position.
Close your eyes and take a deep breath in and as you exhale just let go of any tension.
Breathing out all negative emotional energies.
With every inhale breathing in calmness and relaxation.
Continue to breathe in this way exhaling tension and inhaling calm and as you breathe begin to let go of the weight of criticism that may have been burdening you.
Imagine a gentle light surrounding you,
A warm protective glow.
This light is a symbol of courage,
Strength and self-compassion.
With each breath visualize this light expanding creating a sanctuary around you.
In this safe space you can begin to acknowledge any criticism or negative narratives that have lingered within you.
Picture them as clouds passing through the sky.
Allow them to be there without judgment.
Breathe into this awareness observing any thoughts without attachment.
Now gently let those clouds dissipate releasing the hold of criticism.
Visualize a soft breeze sweeping away the remnants of negativity leaving behind a clear and open sky within your mind.
Focus on your breath feeling its rhythm.
Inhale courage,
Exhale doubt.
Picture a radiant flame within your heart representing your inner courage.
With each breath allow this flame to grow brighter and more resilient.
As the flame expands imagine it infusing every part of your being.
Feel the warmth spreading through your body igniting a sense of empowerment and self-assurance.
You are resilient and you have the strength to overcome any negative narratives.
And now in the space of courage envision a blank canvas before you.
This canvas represents your story waiting to be rewritten.
With every intentional breath visualize positive affirmations forming on the canvas.
Affirmations that counteract the criticisms that you have faced.
And as you paint this new narrative sense the power in your words and feel that power with every ounce of your being.
Embracing thoughts like I am worthy,
I am resilient,
I am deserving of love and respect and anything else that you want to feel.
See these affirmations taking root in your mind.
See these affirmations taking root in your mind creating a foundation for a positive and empowering self-perception.
And gradually bringing your focus back to the present moment.
Feel the warmth of the light surrounding you,
A symbol of self-compassion.
Allow this compassion to envelope you like a comforting embrace.
You are deserving of kindness and understanding.
As you breathe easily,
Deeply,
Calmly just let go of any residual tension.
Feel a sense of lightness and freedom knowing that you are not defined by past criticisms.
You are on a journey of transformation and with each breath you move closer to embracing your authentic self.
When you are ready,
And only when you are ready,
You can gently open your eyes in your own time and you will carry this sense of courage and self-compassion with you throughout your day.
Thank you for sharing your time with me.
