Hello,
I'm Jen.
Welcome to this fun meditation and visualization on silencing the inner critic.
So this is especially helpful if you are a writer or artist and you're just feeling blocked or if you feel as though you can't move forward in creative ways in your job or in life.
So let's find a nice tall meditative position.
You can sit cross-legged in a chair.
You can even lie down if you'd like.
Just make sure that you can breathe deep.
Once you're in a comfortable pose,
Begin to breathe through the nose,
Slow and long.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
Inhale through the nose.
Exhale through the mouth.
Now with your eyes closed,
Just bring your gaze to the brow point.
Continue to breathe like this in through the nose,
Out through the mouth.
Notice the way that the breath feels as it comes in and notice what it feels like to release.
As you connect to your breath,
Take a moment to reflect on your own inner critic.
Perhaps it's telling you that you should have accomplished more,
Done better work or that you can't move forward.
Just take a moment to acknowledge its message.
Be very honest.
Don't be afraid of it.
Just confront it.
Once you've identified this critic's message,
Let's begin to diffuse the voice,
Diffuse the meaning.
Continuing to breathe in through the nose and out through the mouth.
See if you can deepen the breath a little bit more.
So you're inhaling strongly and you're exhaling,
Really releasing.
Now as you reflect on this message,
This block,
Imagine the words or the message coming from a inner critic.
Imagine the embodiment of this inner critic.
What does the critic look like?
Maybe it's a person that you know.
Maybe it's a symbol or just the words themselves.
Just try to bring up some kind of image you associate with this critic.
Maybe even it's an image of yourself.
Continuing to breathe in through the nose,
Out through the mouth,
Powerful,
Strong.
Take whatever image you have and make it into a cartoon.
So whether it's you being critical,
Whether it's a family member,
Whether it's just words,
Make it abstract,
Cartoon-like,
Goofy.
Give this critic a tiny,
Tiny voice and listen to its message delivered through this small voice.
Inhaling through the nose,
Exhale,
Release through the mouth.
Notice how it feels different to receive this message from this cartoon,
From this silly thing.
And on your next inhale,
Make it as deep as you can.
And on your exhale,
Blow this critic away.
Now just breathe in through the nose and out through the nose.
Allow a gentle smile to cross your face.
Allow a sense of relief to wash over you.
Continuing to breathe slow and deep in through the nose,
Out through the nose.
See if you can sit up a little bit taller,
A little bit prouder,
Shoulders back a little bit more.
And just notice how it feels to be free of this voice.
Take a moment to acknowledge what you've created in your life,
All of the positive things.
Take a moment to acknowledge every small step you've made,
Including doing this meditation today,
Including sticking with it if it feels silly.
Include everything.
Now inhale deep as you can.
Hold the breath,
Pull the navel into the spine,
Sit up even taller,
Extend the spine and release.
Two more like that.
Inhale,
Fill the body,
Recharge,
Pull the navel in,
Fill your strength as you sit up tall and release.
Last time,
Inhale deep,
Deep,
Deep.
Hold the breath in,
Sit tall,
Concentrate on the brow point and when you need to,
Release the breath.
Now gently blink your eyes open.
Allow the corners of your mouth to lift and go take that next step.
Thank you for practicing with me.
