Welcome to this new meditation.
This is a moment for you to step into the time and space of now to release your inner critic and pursue a more compassionate and loving relationship to yourself.
We will start by taking some extra time to find a comfortable supported seat and closing down our eyes to let go of external distractions.
It is time to allow yourself to tune inwards.
Now connect to your natural flow of breath.
For today's practice we will use our breath as an anchor.
Meaning if you ever find yourself distracted during your meditation we will use our focus of the breath to bring us back to the presence and to your awareness.
Continue to sit with your natural breath cycle as you allow your body to surrender into relaxation as you allow your body to relax.
Giving space to soften your shoulders,
To unlock your jaw and to notice your pelvis area.
Simply allow to restore and give relief to the body by relaxing into it with every exhale as your attention moves ahead.
Now listen to your mind as you start asking yourself what part of me criticize?
Sit with this question for some time.
What part of me criticize?
Whatever floats to the surface of your awareness embrace it wholeheartedly.
Kindly fall open to the answer.
It might be a place within your body,
It might be a memory,
It might be a feeling.
Trying to stay as truthful as you can to yourself.
Answer what would happen if you let the criticizing part of yourself lovingly step aside?
What emotion,
Thought,
Sensation or feeling would then arise?
If you peel the layer of your inner critic away,
What is left standing?
Staying in this vulnerable space and the unfolding of yourself.
All answers to this peeled,
Naked self are true expressions,
Worthy of being thoughtfully cared for.
Give love to this version of yourself by embracing a warming thought and tapping into your heart center.
Feeling the presence of warmth and love from your heart.
Guiding it to the version of you that needs it.
Take as many breaths as you need.
A steady inhale and a long exhale.
Let your body and inner experience meet halfway.
Breathing in,
Breathing out.
Loving energy,
Compassionate energy.
Now take some time to thank your inner critic for trying to protect you from emotional,
Physical or spiritual harm.
Let this inner critic subside as you know that it is only acting as a shield for the fragile part of you.
We will focus on giving this fragile part of you the attention,
Acceptance and love it needs to feel nurtured and to feel seen.
With each breath,
You are sending love and compassion to yourself.
For all that you experience,
With each inhale,
You fill your lungs with oxygen,
Providing your cells with life and energy.
With each exhale,
You let go of the critic you hold and let it pass out of your body.
You are sending your sincere love to the parts of you that need protection,
But in a way without any existing judgment or negativity.
Pure energy,
Loving,
Kind.
If by any means it feels too intense,
Take a step back and redirect yourself to the breath.
We're almost at the end of this meditation.
Feel thankful in your heart for the protection your inner critic have held as a shield.
And feel thankful for the time you've taken in this moment to release it.
For the purpose of letting a loving,
Non-judgmental aspect of yourself hold space.
And hug whatever is hiding behind the critic.
Stepping into this new relief with a relaxed,
In-tune body and mind.
As a last message,
I will repeat a mantra for you.
Thank you for the protection.
I am ready to release it.
Thank you for the protection.
I am ready to release it.
Thank you for the protection.
I am ready to release it.
Thank you for the protection.
I am ready to release it.
One last breath together.
And that sums up this meditation to its end.
Take some time before you continue your morning,
Day or evening.
And reflect on the effect of this meditation.
Allow time to sit with what you feel,
How you feel.
And thank yourself for attending.
Lots of love from me to you.
