Hello,
I'm Jessie Galvin.
Welcome to this meditation to connect with your inner critic.
Take a few moments to find a position that feels supportive.
You can be lying down or sitting.
Whatever feels most loving for your body in this moment.
If it feels okay for you to do so.
Gently close your eyes or soften your gaze.
Start with just notice how you feel in this moment.
Notice your body.
Sitting or lying down.
And notice your breath.
As it flows naturally in and out of your body.
When you're ready.
Take a gentle breath in through your nose.
And gently soften as you exhale through your mouth.
This is a space to meet the part of you that keeps running over things in your mind that maybe is a little bit critical.
Perhaps not the most loving voice that you could find for yourself.
There's nothing wrong here,
There's nothing to fix.
This is just inviting you into a gentler way of being with that part of yourself.
So as you settle here.
Just notice the natural rhythm and flow of your breath.
And see if you can be completely present.
For one full inhale.
And one full exhale.
Now gently bring to mind.
Something you might have been a bit hard on yourself for recently.
Not the most intense thing you can think of,
But just something that you can hold in this moment.
Notice where this lands in your body.
It might be a tightening in your chest.
May be a heaviness in your belly.
The shoulders tensing.
Or nothing at all.
Anything you experience in this moment is welcome.
Gently allow your breath to move towards that place or that experience or that memory now.
We're not trying to push it away or change it.
We're just going to keep that inner critic company for a short while.
And see what happens.
As you inhale.
If it feels appropriate,
You could gently say.
I see you.
To this part of you.
And as you exhale,
You could offer,
I'm here with you now.
As you connect in this way with this part of you.
Notice any words or sensations that might come up.
We just allow them to be there.
Now,
As you continue to connect with this part.
Gently reflect if you would speak to someone you love in this way.
If a friend came to you carrying the same thing.
What would you say to them?
How would your voice be?
I now invite you to turn that loving voice towards yourself.
Of course that was a hard situation.
You were doing the best that you could.
You're a human.
And you are allowed to make mistakes.
You are still loved.
And you are still enough.
And just notice whatever loving words came to you.
How they feel in your body.
If there aren't any words maybe you place a hand somewhere that feels comforting on your body over your heart or your belly and just rest here for a moment.
And notice what happens.
When you're ready,
Let's take a nice deep breath in through the nose and sigh it out through your mouth.
And I offer you some words to use if they resonate.
Or you could just stay in this gentle presence,
If not.
Every day I am learning and growing.
I am worthy of my own kindness.
Feel your breath flowing in and out of your body now.
Feel the ground underneath you.
Holding all of you.
And take one more breath in your own time.
In through the nose.
And releasing out through your mouth.
And carry this softness with you throughout your day.
I'm Jessie Galvin.
Thank you so much for being here.
