Hello,
My name is David Briggs.
Welcome to this meditation for transforming your inner critic.
Today we're going to gently explore the voice of our inner critic with the aim of better understanding it and perhaps bringing more compassion and understanding into our relationship with it.
As you find a comfortable position,
Either seated or lying down,
Close your eyes or soften your gaze.
Let's begin by taking a few deep breaths,
Inhaling peace and exhaling any tension.
Imagine each inhale as a ray of sunshine,
Filling you with warmth and light,
And each exhale as a release of any clouds that obscure that light.
Allow your breathing to return to its natural rhythm.
Feel your body grounded and present,
As if your feet or your seat are roots anchoring you deep into the earth.
You are strong and stable,
Just like a tree in your own internal garden.
Now let's turn our attention to the voice of our inner critic.
Imagine that this voice is a separate entity sitting across from you.
It may have a shape,
A form,
Or even a texture.
Whatever that is,
Visualize it and bring it into your mind.
If you feel alarmed by its appearance,
Remember you are safe here,
Rooted like a sturdy tree.
Consider for a moment what message or messages your inner critic frequently tells you or is telling you now.
It might be about your worth,
Your abilities.
What is it saying?
Take a moment to ask this inner critic why it says those things to you.
Ask,
What are you trying to protect me from?
Rather than an interrogation,
It is about understanding what the inner critic is trying to do.
Now let's invite our higher self,
Our inner guidance,
Into this space.
Imagine this wise,
Loving part of you standing next to you.
Imagine your higher self offering the inner critic compassion and understanding,
Transforming it from a looming figure into a more neutral or even protective one.
Now,
If you can,
Place your hands on your heart.
Imagine your higher self transforming into white light and entering into your body where your heart is.
See the white light of the higher self filling you up entirely and filling your entire being and integrating into you.
Now,
With your higher self being one with you,
Say the following out loud or in your mind to the inner critic.
I acknowledge you are trying to keep me safe.
Thank you for trying to protect me.
It's okay for me to make mistakes and to learn from them.
I see you have good intentions.
I hear you,
But I need space right now.
I am here now as my higher self.
I will take care of things from here.
Thank you for trying to protect me.
You can rest now.
Now imagine the inner critic feeling calm and falling off to sleep in a comfortable bed.
Take a moment to feel this calmness within you.
Before we bring this meditation to a close,
Let's take a moment to express gratitude for the awareness and insight we gained today.
Repeat these affirmations out loud or in your mind.
I am safe.
I am safe.
I am safe.
My higher power loves and supports me.
My higher power loves and supports me.
My higher power loves and supports me.
Now gently begin to bring your attention back to the room,
Back to the feel of your body in your seat or on the floor,
Wherever you may be.
Allow yourself to become fully present in this moment.
A bell will ring to end this meditation.
When you are ready,
Slowly open your eyes.
You've taken a valuable step today in transforming your relationship with your inner critic.
Like tending to a garden,
This is ongoing work,
But every effort makes a difference.
Remember,
You can always return to this visualization or meditation anytime your inner critic arises.
With practice,
You will become more aware of their presence and will be able to hear them and transform them with love and reassurance.
Thank you for your presence here today.
Namaste.
