Welcome back.
This week we focus on cultivating your innate ability to relate to your inner critic constructively,
Holding your inner critic with unconditional positive regard and compassion as you would a person you love.
Through a short guided visualization meditation,
By reminding yourself of your innate goodness,
You may find that you are more patient and more compassionate towards yourself,
As well as more resilient in the face of setbacks such as attacks from your inner critic.
You can practice this visualization meditation as many times as you wish.
It is recommended to practice this at least once a week and if possible,
Once a day.
To get ready to enter into this meditation,
Please allow yourself to sit comfortably.
If it feels good for you,
Let your eyes gently close.
If you prefer to keep your eyes open,
Hold a soft gaze and guide your awareness inwards.
I invite you now to draw your awareness to your breath.
Notice the rise and fall of your in-breath and out-breath.
Your breath is always here at every moment of your life.
From the moment you were born until the last moment before you leave this world,
Your breath is a refuge,
A safe space that you can return to at any point of time.
During this meditation,
You might notice your mind wandering to other thoughts and distractions.
If and when that happens,
Notice it.
Then gently guide your mind and awareness back to the sensations of your breath flowing in and out of your nose and the rise and fall of your chest.
Note your thoughts without pushing them away or chasing after them.
I will now invite you to visualize some images.
Allow whatever comes to surface to reveal itself to you as clearly and as vividly as possible.
Allow to surface the image of a newborn baby.
See how small and defenseless this child is.
Imagine how it might feel to transition from the darkness and the warmth of a mother's womb into the cold and bright world.
Send this tiny life your wishes of goodwill.
May you be happy.
May you be full of love.
May you experience peace.
May you be free from suffering.
May you live with ease.
May you live life to the fullest.
Now allow to surface the image of yourself as a newborn baby.
You haven't yet done anything besides breathe.
You are perfect with infinite potential.
Please take the next few moments to send yourself these same wishes of well-being.
May I be happy.
May I be full of love.
May I experience peace.
May I be free from suffering.
May I live with ease.
May I live life to the fullest.
Notice how it feels in your body.
Notice if there is any resistance or if any judgments arise.
Note these as mental events and return to the refuge,
The wave of your inhale and your exhale.
Now please call to mind the image of yourself as a five-year-old child.
Can you see your face?
Can you hear your voice?
How did you shine at this time of your life?
What do you love about yourself at this age?
Please take the next moments to send yourself these same wishes of well-being.
May I be happy.
May I be full of love.
May I experience peace.
May I be free of suffering.
May I live with ease.
May I live life to the fullest.
Notice how it feels in your body.
Then come back to the sensations of your inhale and your exhale flowing fluidly,
Effortlessly through your nose.
Now please call to mind the image of yourself as a 16-year-old.
Can you see your face?
Can you hear your voice?
How did you shine at this time of your life?
What do you love about yourself at this age?
If there is any resistance or judgment arising,
Notice these.
If they become too overwhelming,
You are always welcome to return to the safety of your breath.
Please take the next few moments to send your 16-year-old self these wishes of well-being.
May I be happy.
May I be full of love.
May I experience peace.
May I be free of suffering.
May I live with ease.
May I live life to the fullest.
Notice how it feels inside of your body.
Acknowledge these sensations.
Acknowledge and notice what there is to notice.
Then come back to the rise of your inhale and the fall of your exhale flowing in and out through your nose.
Now please call to mind the image of yourself at your current age.
As you do so,
Gently place one hand on your lower belly and the other hand over your heart.
What sensations do you notice in your heart and your belly?
Can you feel both of your hands?
At the same time,
Can you notice the rise and fall of your belly with each breath?
Can you feel as you inhale your heart expanding and as you exhale your lungs embracing your heart?
Can you see your own base?
Can you hear the sound of your own voice?
How do you shine at this time of your life?
Here and now?
What do you love about yourself?
At this age,
If this feels challenging,
See if you could fuse the image of your infant self with this current version of you.
You are also always welcome to return to the safety and refuge of your breath.
Let's take the next moments to send yourself these wishes of well-being.
May I be happy.
May I be full of love.
May I experience peace.
May I be free from suffering.
May I live with ease.
May I live life to the fullest.
Notice how it feels in your body and gently come back to the sensations of your in-breath and out-breath flowing through your nose.
Rest your awareness on your breath.
Letting the rise and fall of each breath guide you deeper and deeper so you come closer to the core and essence and the true nature of your being.
You are welcome to stay here for as long as you wish.
If and when you feel you would like to bring this practice to a close,
Gently and slowly bring both of your palms together.
Rub your hands against each other to create warmth and heat between them.
And when your palms feel warm enough,
Gently cover them over your eyes.
In the darkness and warmth of your palms,
As if you are seeing the world for the very first time,
Slowly let your eyes blink open.
Bring this breath and the fruits of your practice into the rest of your day.
