Welcome to this 10-minute guided meditation on making friends with your inner critic.
Find a comfortable seated position,
Allowing your spine to be straight and your body to relax.
Close your eyes gently or keep them softly open with a relaxed gaze.
Begin by taking a few deep breaths.
Inhale deeply through your nose and exhale slowly through your mouth.
Allow yourself to settle into the present moment,
Letting go of any distractions or concerns.
Imagine yourself in a peaceful,
Safe place.
This can be a real location you know or a place that you create in your mind.
Visualize this place in as much detail as possible,
Noticing the colors,
The lights,
Sounds,
And sensations.
In this safe and peaceful place,
Imagine a figure approaching you.
This figure is your inner critic,
Which we will visualize as a grumpy old man.
Notice his appearance,
His posture,
And his expression.
Even though he seems harsh and critical,
Recognize that in his own way,
He's just trying to protect you.
As the mean old man comes closer,
Acknowledge his presence without fear or judgment.
Understand that he represents your inner critic,
The part of you that often points out flaws and mistakes in an attempt to keep you safe from harm or disappointment.
Gently approach this inner critic and make eye contact with him.
See beyond his harsh exterior and recognize the intention behind his critical words.
He means well,
Even if his methods are unkind.
Extend your hand to the mean old man and invite him to sit with you.
As you sit together,
Silently or aloud,
Repeat the mantra,
I see you.
I love you.
Repeat the mantra slowly and deliberately.
In your own way,
You are trying to protect me.
I see you.
I love you.
In your own way,
You are trying to protect me.
I see you.
I love you.
Feel the compassion and understanding in these words,
Allowing them to soften the relationship between you and the world around you.
In your inner critic,
Recognize that this part of you has been trying to help,
Even if its approach has been misguided.
In your own way,
You are trying to protect me.
I see you.
I love you.
Take a few moments to simply be with your inner critic,
Feeling the connection and the shift in your relationship.
Allow any emotions that arise to be felt fully,
Without judgment.
Let yourself and your inner critic be present in this moment of connection and understanding.
In your own way,
You are trying to protect me.
I see you.
I love you.
In your own way,
You are trying to protect me.
I see you.
I love you.
In your own way,
You are trying to protect me.
I see you.
I love you.
If your mind wanders,
That's okay.
Without judgment,
Simply return to the mantra.
In your own way,
You are trying to protect me.
I see you.
I love you.
When you feel ready,
Gently thank the grumpy old man for his efforts to protect you.
Let him know that while you appreciate his intentions,
You are learning to be kind and compassionate towards yourself.
Assure him that you will take care of yourself in a loving and gentle way.
Slowly,
Allow the image of your inner critic and the safe,
Peaceful place to fade away,
Bringing your awareness back to your breath and the present moment.
Take a few deep breaths,
Feeling the warmth and love in your heart.
As we begin to bring this meditation to a close,
Gently wiggle your fingers and toes,
Bringing some movement back into your body.
When you're ready,
Slowly open your eyes or lift your gaze.
Take a moment to notice how you feel.
Carry this sense of compassion and understanding with you as you move through the rest of your day.
Remember,
In your own way,
You are trying to protect me.
I see you.
I love you.
Be well.
Bye.
