Welcome,
This is Natalie.
This meditation is for those moments when the inner critic gets loud.
When that inner voice tells you you're not enough,
Not capable,
Or not worthy.
Shame,
Doubt,
And self-criticism can weigh heavily on us.
They make us shrink,
Hide,
Or overcompensate.
But the truth is,
These voices are not who you are.
They are old echoes,
Old stories you once learned to believe.
In this practice,
We'll create a safe space inside yourself,
Meet the critic with gentle curiosity,
And then carefully question it.
By the end,
You'll feel clearer,
Steadier,
And more connected to your own truth.
Find a comfortable position,
Either seated or lying down.
Allow your body to rest in a way that feels supported.
Close your eyes if that feels safe,
And begin with a few grounding breaths.
Inhale slowly through the nose,
Exhale gently through the mouth.
Now imagine that you are entering a safe inner space.
It might look like a quiet room,
A soft forest clearing,
Or simply a bubble of calm around you.
A place where nothing can harm you.
A place where you can simply be exactly as you are.
Take a moment to imagine this safe inner space.
Allow your shoulders to soften,
Your jaw to release,
And your belly to relax.
Let your whole system know,
Here I am safe,
Here I can rest.
Now gently bring to mind a moment when your inner critic tends to appear.
Maybe it's when you make a mistake,
When you try something new,
Or when you compare yourself to others.
Instead of pushing this voice away,
Imagine inviting it.
Like you might invite someone to sit at the other side of the room.
It doesn't get to run the show,
But you're willing to hear it.
Let it speak.
Notice its tone.
Is it sharp?
Disappointed?
Fearful?
Demanding?
Notice the words it uses.
Notice how your body reacts.
Maybe tightness in your chest,
Or heaviness in your stomach.
And now remind yourself,
This voice is not my essence.
It is a learned voice,
An old habit of the mind.
I can listen without becoming it.
Let yourself observe it as if from a little distance.
Not with judgment,
But with curiosity.
Like watching clouds move across the sky.
Now softly ask the critic,
Is what you're saying really true?
Then do I have solid evidence for this,
Or is it just the story I started believing at some point?
Notice how this question shifts the perspective.
Often the critic is repeating old scripts,
Words from the past that you took on without choice.
Then ask,
What evidence do I have for the opposite?
For my strengths?
For times I've grown?
For moments I've shown kindness or courage?
Let these examples rise gently to the surface.
Small or big,
They all matter.
Now see if you can transform the critic's harsh message into something more balanced,
More truthful.
A few examples.
If the critic says,
You're not good enough,
Reframe,
I am growing,
Learning,
And that is enough for today.
Or if it says,
You always fail,
Reframe,
Sometimes things don't work out and I learn from that,
But I have succeeded many times too.
Or if it says,
You will never get this right,
Reframe,
Every skill takes practice,
I am allowed to learn.
Choose one reframe that feels most relevant right now.
Repeat it softly,
As if planting a seed of clarity and kindness inside yourself.
Take a slow grounding breath in and exhale fully.
Feel your body supported by the ground beneath you.
Feel your presence here,
Calm and steady.
Imagine that in your chest there is a quiet glow,
A light with truth,
Of self-trust.
It doesn't need to be bright or overwhelming,
Just steady,
Warm,
Safe.
With each breath,
Let it remind you,
I am more than the critic,
I am whole,
I am growing,
I am enough.
As we close,
Remember,
The critic is not who you are,
It is only an echo,
An old story.
Each time it arises,
You have the power to pause,
Meet it with curiosity,
Question its truth and return to your own steady voice.
Take one more deep breath in and release.
When you're ready,
Gently open your eyes,
Carrying this clarity and self-trust with you into the rest of your day.
