Take a moment to settle into a comfortable position.
Maybe right now your body prefers movement.
If that's the case,
Welcome in a gentle motion as meeting the needs of your body invites a feeling of safety.
As you settle in.
Begin to notice what's soothing about this moment.
Maybe it's your feet as they gently rest against the floor.
Maybe it's your hands as they gently sway or rest upon your skin.
While we're here,
You don't need to strive to accomplish anything.
You don't need to focus on being productive.
You don't need to overextend yourself in the pursuit of better or best right now.
You can simply be here.
There may be a voice inside of you constantly pushing for these things though.
What is this voice for you?
For now,
Whatever it sounds like,
Simply notice it.
You don't have to argue with it.
You don't have to believe it either.
You can simply be here and notice there is a critical voice here.
Now offer yourself this reminder.
A thought is something I am experiencing.
It is not automatically a fact.
And that is exactly what that critical voice is,
A manifestation of thoughts.
The ask is not to get rid of it,
Because often this voice has valuable information for us.
Just for the moment,
Allow the possibility.
That perhaps this voice is trying to protect me,
Even when its way of protecting me hurts.
Now imagine responding to that voice with a little less hostility and a little more curiosity.
You might say.
I hear you.
You don't have to work so hard right now.
I know you're trying to keep me from getting hurt,
But criticizing me isn't the only way to help me.
Pause as you sit with that voice that is different from your own.
Then remind yourself,
I can learn without shaming myself.
I can make mistakes without becoming a mistake.
I can have areas to improve without believing that I am inadequate.
I can hold myself accountable without attacking myself.
The critic may still be there,
That's okay.
You don't have to eliminate the voice to change your relationship with it.
You can notice it,
Question it.
Listen for what is useful.
And let go of what is simply hurtful.
You can choose which thoughts deserve your attention.
Just take one purposeful breath in,
And as we close practice today,
Take this reminder with you.
The inner critic can have a voice without having the final word.
And when you're ready,
Gently open your eyes or bring your attention back to the room.
