Letting Go Of Negative Judgment & Self-Criticism - by Stephanie Nash

COURSE

Letting Go Of Negative Judgment & Self-Criticism

With Stephanie Nash

Over the next 10 days you will learn how to shift negative thought patterns and re-program your relationship with yourself. You will learn the tools to unplug from the thinking mind and how to stop identifying with the stories of your inner critic. You will gain insight into how negative thoughts and emotions originate and how to shift habitual feelings of tension and discomfort. Drawing on practices of self-compassion, gratitude and auditory sensory experience, you will discover how to develop positive, empowering and nurturing thoughts and emotions. You will also be offered techniques using humour, lightness and laughter to optimize your mindset for greater wellbeing. Each technique is designed to be practiced daily to find presence and joy and transform judgmental into curiousity, positivity and open mindedness.

StressStress & AnxietySelf-CompassionVisualizationMindfulnessSecularMindfulness MeditationSecular MindfulnessHealingRecovery & HealingGratitudeRelationshipsLetting GoHealth & HappinessAnxiety

Meet your Teacher

Stephanie Nash
Santa Monica, CA, USA

Stephanie Nash is a Mindfulness Coach, Integrative Counselor & Speaker, and an expert in the comprehensive and exceptionally effective Unified Mindfulness system (developed by Shinzen Young, with whom she has worked closely since 1998.) Steph used the UM system to design and teach a mindfulness program for a Harvard Medical School brain study, which had breakthrough results, and gives "Stress Reduction & Well Being" presentations and workshops. Steph also specializes in helping people with eating issues, with her recent live online "Rewire Eating Program" program being a great success. With an extensive background in physical modalities, Steph emphasizes the importance of being embodied. She has developed and teaches "Optimal Body Language" which delves into how body position, balance & movement can affect thoughts and feelings. Her “Posture for Meditation” (or “Posture-pedia”) article is now used by meditation teachers and centers all over the world. Stephanie has been a professional actress since 1988 – on TV, film & stage (and more than her share of commercials in the US.) She also has a psychology degree from Duke University, and earned her masters at the Yale School of Drama.

read more

10 Days

31.5k students

4.7 stars

17 min / day

Stress

English

Lesson 1

Cultivating The Ability To Release & Let Go

This meditation stands on its own as an effective introduction to mindfulness & relaxation but is specifically designed to help prepare the meditator for the transformations and insights of this course. Having the ability to release and let go is a key skill that we will be using throughout this course, and having a relaxed body is the “ideal environment” for doing deep work that shifts not only what we think, but how we think, and our relationship to thinking and feeling.

read more

Lesson 2

Releasing Tension Around Negative Thinking

We know that the mind affects the body and the body also has a powerful affect on the mind. In this lesson, you’ll notice the emotional sensations and tensions that arise in the body which trigger, or are triggered by, negative thinking. You will then learn to release all or part of that tension – which will also help release the emotions (that tend to promote that repetitive cycle of negative judgments and thinking). This is one way to break this negative cycle and create a new, positive one.

read more

Lesson 3

"Unplug" From Thinking By Sliding Out To Sound

This is a technique that can be used during daily life as a strategy to help “unplug” from negative thinking and judgment as it arises. It’s always available and easy to do – and thus helpful in a pinch. The same part of the brain registers internal verbal (auditory) thinking as hears external auditory sounds. In this mindfulness exercise, we take advantage of that connection and learn to direct our awareness to “slide out” of external auditory experience when thoughts of past, future or judgment, arise in the present moment.

read more

Lesson 4

See Hear Feel: The Basic Components Of Our Experience

See Hear Feel is a foundational technique of the Unified Mindfulness system that brings us in the most simple way in direct contact with the 3 essential components of our sensory experience. This technique is also a strategy that can help us reduce our suffering from negative thinking and, as it trains us to tune into our sensory experience with more clarity, can produce a richer, more satisfying experience for us as we move through the world.

read more

Lesson 5

Using Sounds To Become Familiar With Emotional Sensations In The Body

This is a fun sensitizing exercise that uses sounds to help you locate and have a greater intimacy with how emotional sensations – of different flavors – manifest for you in your body. This exercise offers insight into the impermanence of life, as you notice emotions come and go in real time.

read more

Lesson 6

Cultivating An Open Body & Loving Emotions For Positive Thinking

In this meditation, we first create a relaxed open body which is a more conducive environment for creating relaxed open thinking. Then, we cultivate gratitude, generosity, compassion, love, loving kindness and a good intention to others – and to ourselves. By deliberately creating positive thoughts we can use this as momentum to help balance the habit of negative thinking.

read more

Lesson 7

Flowing Compassion In Body & Mind

In this meditation, we tune into our bodies kindly - even allowing them to become fluid, in a playful, loving way, as we work with reframing that voice in our head. This practice is designed for encouraging and cultivating kindness, compassion, and a supportive empathy and natural wisdom.

read more

Lesson 8

A New Partnership With Our Mind

In this meditation, we try a different relationship to that voice in our head. We speak to it in a new way, asking important questions and inviting it on our journey. This lesson is designed to open the potential for an empowering partnership with our mind, allowing us to “become the change we want in the world.”

read more

Lesson 9

Dissolving Judgment With "Shared Presence"

In this meditation, we try a technique that Stephanie developed, called "Shared Presence." This tecnique connects us to others, while melting that habit of negative judgement – including how we perceive (or fear) the judgement of ourselves and others. This lesson invites you to open up to receive what is happening in each moment with more acceptance.

read more

Lesson 10

A Quick Easy Way To Shift Your Thoughts & Feelings - Positively!

This is a fun, light, diaphragmatic exercise that instantly releases endorphins which stop the sympathetic nervous system from releasing cortisol and allow for a greater sense of joy and well-being. The sound of the exercise tends to create a humor/laugh response that can “pop” negative thinking or judgment as it arises. There is also a special fun “bonus” at the end. Consider this lesson the “feel good icing” to wrap up the last 10 days of this course.

read more

Ask your teacher

This course includes 189 community questions and 30 audio replies from Stephanie Nash. The community classroom and teacher audio replies are only available via the app.

189

4.7 (1047)

Recent Reviews

Jon

November 14, 2025

Simply phenomenal. Thank you. I'll be re-listening to this multiple times for sure!

Steve

October 21, 2025

Useful tools to combat negative thinking. I especially liked the way you outline what is coming then did it and then reviewed what we did. It reinforced each lesson.

Liz

September 28, 2025

Terrific course! I know I will be repeating it again. Lots of good, easy techniques for taking care of ourselves.

Dylan

September 18, 2025

One of the best meditation courses I've taken!

TATIANA

August 15, 2025

The best course for me so far. It helped me a lot. Thanks.

Amanda

July 27, 2025

I did a chapter every evening before I went to bed. Found I slept really well. Lots of things to practice. Will do the course again.

SjeSje

April 21, 2025

I feel joyful and happy.

Thomas

March 27, 2025

Thank you for the creative, effective, and easily applied techniques to diffuse unwanted thoughts.

Danna

February 26, 2025

What a fantastic course, with practical techniques that help navigate difficult emotions.

Amanda

February 21, 2025

Very helpful. Full of great techniques

Tracey

February 10, 2025

I loved this course. It came to me during a very anxiety ridden time in my life and helped to calm things down.

Anni

February 3, 2025

This was very helpful, a wonderful course! I will do it again, too. Thank you!

Jennifer

January 13, 2025

So many different options on how to address negative thoughts!

Eric

December 21, 2024

Excellent course. Will be revisiting.

Terry

December 19, 2024

Absolutely wonderful class. So many really good techniques. Thank you for sharing this with the world. So glad I came across this class.

Deneen

December 8, 2024

I thoroughly enjoyed this course and added many new tools (techniques) to my tool kit. I especially liked the the 3 bounce chuckle. Thank you for sharing your insights! Namaste. 🙏

Sani

December 4, 2024

One of the best courses

Dawn

November 29, 2024

It just got better and better. I spent way longer than 10 days going through it and relistening. It is worth soaking it all in and absorbing it rather than rush and complete in 10 days.

Peter

November 27, 2024

Very practical and immediate exercises. Will repeat the course. Great course.

Matt

November 24, 2024

This is an amazing piece of work. Thank you for creating a very practical course filled with exercises designed to keep debilitating negativity at bay. Sharing your personal experience brings them to life and adds a remarkable stamp of authenticity.

More from Stephanie Nash

17 min

4.5

• GUIDED

Deep Relaxation & Ease In The Body

Stephanie Nash

20 min

4.5

• GUIDED

Getting Back To Sleep

Stephanie Nash

10 min

4.7

• GUIDED

De-Stress With The Breath

Stephanie Nash

12 min

4.7

• GUIDED

A Short Simple Guide To Eating Mindfully

Stephanie Nash

14 min

4.4

• GUIDED

Do Nothing: Letting Go Of Intention

Stephanie Nash

17 min

4.6

• GUIDED

Opening To A "Best Version" Of Yourself

Stephanie Nash

20 min

4.6

• GUIDED

Unplug The Thinking Mind - 20 Min Daily Insight

Stephanie Nash

34 min

4.7

• GUIDED

Body Sensation Tour + Concentration Technique

Stephanie Nash

11 min

4.7

• GUIDED

Short Breath Relaxation

Stephanie Nash

22 min

4.6

• GUIDED

Hear Rest: Tuning Into Quiet In The Mind - (Introduction)

Stephanie Nash

Trusted by 35 million people. It's free.

Insight Timer

Get the app