Hello and welcome to this meditation to release your inner critic.
Find a quiet and comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position with your spine straight but not rigid.
Close your eyes gently and take a deep breath in through your nose and out through your mouth.
Let your body begin to relax.
Breathe in deeply and breathe out slowly.
Allow your breath to become your anchor in this moment.
And as you breathe notice any tension in your body and without judgment simply observe where you might be holding tension.
Gently soften these areas.
Now bringing your attention to the ground beneath you.
Imagine roots growing from your body deep deep down into the earth grounding you,
Supporting you.
And with every breath feel the earth beneath you solid and stable.
Providing a sense of safety and security.
Breathe in that stability.
Breathe in that security.
Let yourself feel held by the earth as you gently let go of any worries or distractions and bring your awareness to the current moment.
Now is all that there is.
Rest gently and softly in this moment.
Now shift your awareness to your mind.
You may begin to notice thoughts coming and going like clouds softly drifting across the sky.
Among those thoughts see if you can bring awareness to the voice of your inner critic.
This voice might sound like judgment,
Self-doubt or harsh criticism.
It might tell you that you're not enough,
That you've made mistakes or that you need to do better.
Just observe this voice for a moment.
You are not this voice.
You are the observer and you can listen to what's being said without being drawn in.
Let yourself feel any sensations that arise and there is no need to engage with them.
Simply notice what does this inner critic say?
What kind of language does it use?
How does it make you feel?
Very gently bring your awareness to what you notice.
Now imagine that you can step back from this voice from your inner critic.
Picture it as a separate entity from you.
Not a part of your true self but a voice that's been learned over time.
Visualize it now not as a part of you but as an outside observer.
You can see it but it no longer has power over you.
You have no judgment towards it.
If you like picture this inner critic as a figure in the distance.
It might be a shadow or a character but it's far away from you now.
Take a few deep breaths and with each exhale imagine that you're gently pushing the voice of the criticism far away.
You are creating space between you and that voice.
And now bring your awareness to your heart center.
Imagine a warm gentle light glowing there.
Expanding beautifully with each breath.
This light represents your compassion,
Your kindness and love towards yourself.
Feel this warmth begin to fill your entire body.
Washing over and through you like a soothing wave.
That it's spread to your shoulders,
Your arms,
Your chest,
Your belly and down,
Down to your legs and feet.
And as you breathe allow this warmth to soften any hardness or resistance.
Know that you are deserving of this love and compassion.
Just as you are without needing to prove anything to anyone.
Repeat softly to yourself.
I am enough.
I am worthy of love.
I am allowed to be human.
Let these affirmations resonate within you.
With each breath feel your inner critic begin to dissolve.
Replaced by the deep,
Deep knowing of your inherent worth.
Now visualize a peaceful place.
Somewhere that brings you calm and serenity.
This could be somewhere from your imagination.
Or somewhere that you've been before.
A forest,
A meadow or a quiet room.
Picture yourself in this place,
Fully present.
In this peaceful space,
Imagine the voice of your inner critic coming forward.
But this time it's no longer powerful.
See yourself gently speaking to this voice with kindness and compassion.
You are not needed anymore.
You do not define me.
I choose to listen to my own voice.
My own voice is here.
The voice of love and self-acceptance.
And imagine this inner critic slowly dissolving into the air.
Like mist evaporating with the warmth of the sun.
Let go of any remaining grip it may have on you.
With each breath feel your inner critic dissolve.
Feel lighter,
Freer,
More at peace.
And take a moment now to affirm your true self.
The self that's beyond judgment,
Beyond criticism.
Feel into your inherent qualities.
Your kindness.
Your creativity.
Your resilience.
Your strength.
And in your mind repeat these affirmations.
I am enough,
Just as I am.
I embrace my imperfections,
For they make me whole.
I trust myself and my inner wisdom.
I am worthy of love,
Joy and peace.
Feel these affirmations sink into every cell of your being.
Allow them to take root.
Growing stronger with each breath and each heartbeat.
And so as you begin to bring this meditation to a close,
Gently return your focus to the breath.
Notice the rise and fall of your chest.
The flow of air into your lungs.
Take a few deep breaths,
Filling your lungs completely and exhaling fully.
Bring your awareness back to the space around you.
Gently wriggle your fingers and your toes and when you feel ready,
Open your eyes.
And just take a moment to notice how you feel.
You've let go of the inner critic's voice and embraced your true authentic self.
Carry this sense of peace and self-compassion with you as you move throughout your day,
Knowing that you have the power to release any judgment that arises.
This meditation can be repeated as often as needed to help you create space from the inner critic and cultivate a more loving,
Self-compassionate mindset.
So thank you so much for joining me here.
And I'd love you to have a look at my profile and I've got many other tracks,
Premium tracks and courses and I'd love you to subscribe to my channel.
I'd love you to join me again.
So in the meantime,
Have a wonderful day and I'll be back with you soon.
Bye-bye.
