Transforming The Inner Critic

We often suffer under the unrelenting attacks of our inner critic. In this transformational meditation we get to know our inner critic using the 3 steps of Move Toward (a shorthand for the IFS model): Notice, Know, Need. When we bring curiosity to our inner critic, we learn how it is actually trying to help us and what it might need so that it doesn't have to take over so often. Entering into compassionate relationship with our inner critic is the first step to helping it transform.

Transcript

Hello my friend and welcome to Move Toward with Jenna,

Based on the IFS model where we learn to move toward all parts of ourselves with curiosity and compassion.

I'm Jenna and today we will move toward our inner critic using the three simple steps of Move Toward which are Notice,

Know and Need.

So taking a moment to settle into your body in the way that you know best.

Taking a couple of slow,

Deep cleansing breaths.

Beginning to turn your awareness inward.

And as you do so,

Inviting that inner critical voice to come forward so that you can get to know it.

And as you do so,

You may begin to notice how your inner critic shows up when it's active.

You may notice critical thoughts that come into your mind,

Or a physical sensation or an emotion.

Whatever you're aware of,

See if you can welcome it without any attempt to shift it or change it in any way,

Just allowing this critical part of you to be present.

And it's really normal if you notice that a lot of other parts of you don't like your inner critic,

May not want to welcome it,

Or may even not feel safe around the inner critic.

If that's the case,

Let those parts share their concerns,

Those are really valid.

And any parts that may not feel safe around your inner critic,

Feel free to invite them to go to a more pleasant place while you are here with your inner critic.

In your mind's eye,

They can go to the beach or a calm place so that they don't have to be present.

And stay with the noticing of this critical part of you,

How it shows up,

How you are aware of it until you are able to connect to some sense of genuine curiosity towards it.

And when you've had a chance to connect to that deep curiosity or compassion perhaps,

Sending it toward your inner critical part and see if that part can receive your curiosity,

Your compassion.

You may get an image of this part of you in your mind's eye.

And if that is the case for you,

See if you can invite this critical part to turn towards you and just notice your compassionate presence here with it.

And once you've established this connection,

You may want to ask this critical part of you what it wants you to know about itself.

You might ask it how it feels about having to do this job of constantly criticizing you.

And if that i is the reason you do this,

That are the same.

You can ask this part where it first learned that it had to do this job to be critical of you to try to help in some way.

Who or what did it learn this from?

You might ask what it's afraid would happen if it didn't.

Who or what didn't take over and say these critical things to you?

You might ask it how old it thinks you are.

And don't try to figure that out,

Just see if a number pops into your head.

And if a number came to mind that is different than your actual age,

See if this part would like to be updated as to how old you truly are.

You might want to give it a tour of your current adult life or show it your age in some other way.

It may be very surprised at this information.

I'm your host Lastly,

Thank you for joining me today.

And when you feel like you've had a sense of learning what this part wants you to know,

Then you might move on to step three and ask your critical part what it needs from you right now to feel a little more comforted,

A little less activated.

And if something came to mind that genuinely feels like you can do for this part that has gotten stuck in this difficult critical role,

Then go ahead and set that intention.

Letting this part know that you are here to take care of it now.

It doesn't have to be alone with this really heavy job anymore.

Even if it feels right for you,

You might even extend some gratitude or appreciation to this part for how hard it's been working to try to protect you in some way.

It might take time sometimes.

And when that feels complete for now,

Thanking this part of you for showing up today and communicating with you if it did.

And as you feel ready,

Slowly beginning to transition your awareness back out into the room around you.

If your eyes have been closed,

Gently opening them.

And I would invite you to spend just a few minutes journaling anything that may have come up for you around this experience,

Particularly taking a moment to jot down if you did set an intention for something that you were going to do to help this part of you.

Being certain to follow through on that as you're building trust with this part so it doesn't have to take you over so frequently.

Thank you for joining me today,

My friends,

As we move toward the part of us that has gotten stuck in the role of being our inner critic,

Trying to help us in some way.

Until next time,

Namaste.

Reviews

Loved the pace of this-there was enough time between prompts to really relate. I also really appreciate the background music…it lulls :-) thx❣️

Thank you so much for this beautiful meditation 💚🙏

Very enjoyable meditation with a part of myself that needed some compassion (and a break from working overtime). Excellent experience, and I'll be revisiting this regularly to check in.

Thank you, it was amazingly helpful to see and understand my inner critic 🙏

Thanks.

Love this... I'm new to IFS and would like to have had some suggestions on setting intention. Thank you.

Thank you. I'm convinced this is the way to heal and integrate all of our inner children, perhaps particularly our inner critic: loving connection and reparenting to rebuld trust and invite integration. I found this beautifully phrased, well-paced and grounded in terms of intention and goals. This is an iterative practice/journey I believe. Thank you. 🙏🦋

This meditation was very profound and helpful for me. I found my inner critic, worked through the fear of it with compassion, & began a dialogue. I will repeat this meditation and discover more. 🙏

Hi Jenna. Just discovered this meditation. Needed to hear this. Many thanks, Matt.

I love how this dovetails with my current IFS work. Parts are so Parts-y.

I’m continually amazed how I can have a conversation with one of my parts. And glad I have the info now to keep showing my critic how old I am. 🙏

Incredible

Transforming!

One of, if not THE most meaningful meditations for me that I have ever come across on insight timer.
This comes at a very significant time for me – but then there’s never a time that isn’t significant!

Really appreciate the visualization aspect and the perspective. It has helped me have open and honest conversations with myself.

Such a helpful meditation - it really helped me have a breakthrough in witnessing my inner critic and understanding it’s function. Thank you so much for this guided journey. 💖

Thank you 🙏

Good, clear IFS inner critic parts work meditation

Awesome

I needed this today. A good practice for me to use. Thx