My name is Sadie Barr.
I'm a sobriety mentor and yoga and meditation teacher and your fellow on The Sober Journey.
This meditation is to soothe the inner critic.
Let's start by taking a deep breath.
Smooth and slow in.
Smooth and slow out.
Feel yourself connected with the ground beneath.
Bring your hand over your heart.
Identify first what type of inner critic you experience the most.
There are seven different types.
I'll name them and as you hear these,
Notice which resonates with you.
The conformist.
The conformist says,
What will they think or you'll look stupid.
The taskmaster.
The taskmaster says,
You're lazy.
You're not doing enough.
The destroyer.
The destroyer says,
You're worthless.
It would be better if you just stepped out of the way.
The underminer.
The underminer says,
There's no point.
Why try when you'll fail anyway.
The controller.
The controller says,
How dare you.
Shame on you.
The perfectionist.
The perfectionist says,
Try harder and don't make a mistake.
And finally,
The guilt tripper.
The guilt tripper says,
You're bad.
You don't deserve it.
As you identify what feels like the truest inner critic for you,
Start with the understanding that there was a time in the past where this inner critic served a purpose to keep you safe and protected,
Even if you think so.
The inner critic is not the enemy.
I know that may sound counterintuitive or unbelievable,
But these deeply ingrained thought patterns were developed long ago as a strategy to keep you safe.
Just in case you're doubting this,
Let me give you a personal example.
As a child,
I got praise for being a straight A student,
And this reinforced my worthiness,
Because when I performed well,
I was rewarded.
So my perfectionist still reminds me to this day to be the best and not make a mistake.
So I ask you to close your eyes with your hand over your heart.
Imagine your critic right here in the center of your chest.
What does it feel like?
What's the felt sense?
Is there any way you can soften in that part of your body?
The shoulders?
The chest?
The upper back?
The hand that's over your heart?
Soften.
Soften the muscles of your face,
Starting with your forehead.
Imagine the skin of your forehead warm and smoothing out,
This kind of melting quality,
Like wax dripping down the sides of a tall candle,
And the space between your eyebrows soft,
Warm,
Melty.
From the bridge of your nose,
Down the left slope of your nose and across your cheek,
The bridge of the nose and down the right slope of the nose across the cheek,
Soft,
Warm,
Melty.
The left hinge of your jaw,
The right hinge of your jaw,
Your tongue and your chin,
Soft,
Warm,
Melty.
With an attitude of friendliness,
Warmth,
Compassion.
Imagine your inner critic sitting across from you,
A past version of yourself,
Whose only intention was to keep you safe and protected.
Remember,
The critic is seeking safety,
So it needs to be befriended,
Held,
And loved.
To your inner critic,
Repeat after me,
I see you,
I hear you,
I got you.
I see you,
I hear you,
I got you.
I see you,
I hear you,
I got you.
You are safe,
You are loved,
You are protected.
You are safe,
You are loved,
You are protected.
You are safe,
You are loved,
You are protected.
Soften,
Relax,
Release.
Soften,
Relax,
Release.
Soften,
Relax,
Release.
See if it's possible now to bring your inner critic back into your heart space,
Warm and snugly,
Safe with so much care.
Reach out with your hands,
Fold the critic,
And gently draw it into your heart.
Now consider a term of endearment to name the inner critic.
You might think about something that you like to be called.
Maybe you had a nickname,
Or something like sweet pea,
Or darling,
Or honey,
Love,
Sweet one,
Dearest,
A nickname like a version of your name shortened,
Like my name is Sadie,
And sometimes I call my critic Sades.
Return your hand to rest softly on your chest.
Next,
You'll say the word yum like a little song,
And as you do see if it's possible to feel the vibration in your chest.
So exhale everything,
Inhale smoothly and fully.
Now sit very still.
Welcome your mind to be as quiet and still as possible.
Rest with the sensations in your heart.
Bring your palms together in front of your heart,
And bow your head downwards.
In honor of all of the parts of you that have survived,
That have kept you safe,
And in honor of you today,
Holding friendly,
Loving space,
For the parts of you that helped you survive and feel safe,
And in honor of the you today,
Transforming,
Growing,
Brightening.
May you go into your day gently,
Warm and soft and melty.
