Settle in and get comfortable.
Breathe in and close your eyes.
Imagine yourself and how you seem as you are here.
How you look on the outside as you breathe in.
And you breathe out.
And you bring your focus inward now.
You bring your focus into yourself.
And you allow yourself to relax.
As you breathe in.
And as you breathe out.
I would like for you to begin by scanning your body.
By breathing into your body.
By visualizing your body on the inside.
And from the inside visualizing your body on how it seems on the outside.
As you breathe into your body.
And you breathe out.
Accepting every aspect of yourself.
Remembering yourself with a loving kindness.
As you breathe in.
And you breathe out.
You look within yourself now.
And you look at a situation in which you feel highly criticized.
You tune into the voice of that criticizing voice,
That criticizing tone.
And you listen to what it says.
How it feels.
How it berates.
How it tarnishes.
You recognize it and its voice and its opinion.
And now you.
As the criticized.
You voice your concerns,
Your recognitions,
Your arguments,
Your protests.
To this criticism,
To this criticiz.
.
.
To this criticizer.
You hand it all over to it.
And now it says something back to you.
It argues back to you.
And you argue back to it.
And now there is this third presence.
This voice.
Me.
Very easily you when you're on your own.
But a wiser perspective looking at the two.
This wiser perspective first asks.
To the criticizr.
Tell me your woes.
And the criticizr does.
And you can hear them,
You listen.
And as the criticizr finishes.
I turn my attention to you.
And I ask you.
What are your woes?
And you tell me.
You tell me what the criticizr is doing to you.
And I accept and recognize your stance.
I look at the criticizr.
And I let the criticizr know the reality of the situation.
The fact that.
The criticizr is coming in.
With imperfect.
Flawed information.
And that you have the current information.
And that your current information.
Is not being accepted or understood by the criticizr.
And that the criticizr has no place.
The criticizr has no place.
And so the criticizr is evicted.
And given notice of eviction by you.
Guaranteed and signed by me.
And so it is.
The criticizr.
Is given.
Away.
And you breathe in.
And you breathe out.
Feel free to return to this modality whenever you need to release anything that is bothering you.
That is causing you anger,
Distress.
Use the modality of these three roles and apply your situation in the center of it.
I am very thankful to Dr.
Kristin Neff.
Of the book Self-Compassion.
In which she outlines this technique.
And I take her technique and I provide it to you in a meditation.
To actualize it off of text and make it more visceral for you.
And I hope that you are able to heal your issues.
And move past them rather than ignore them and numb yourself to them.
It is with these very fun exercises.
We can learn to work with our energy in a way.
That allows us to be harmonious.
And free of harm.
And harmonious and free of holding pain within ourselves.
And radiating it out into the world.
I hope you enjoyed this delightful experience.
