I'm going to invite you to sit with a straight spine,
Feet touching the floor and hands opening your lap.
And I say yes already in the chat.
Great,
Let's get started then.
I'm going to slow down and I'm going to ask you to close your eyes if you haven't done so already.
And just breathe in through your nose for 4 seconds and then you hold it and you breathe out for 6.
If you don't prefer that timing you can do something else as long as your outer breath is longer than your inhale.
So you breathe in,
Hold it and breathe out through pursed lips.
Breathe in and let that go.
Breathe in,
Hold it and let all that negativity go.
One more,
Breathe in and with your out breath you're going to fold over,
Make sure you leave all the air out of your lungs.
Return to your natural breath.
You can get comfortable,
Move around a little bit,
Keep your eyes closed.
And go inwards into your body.
And I'm going to ask you to label what you feel and state that emotion out loud and touch it wherever you feel it.
For example anxiety in my stomach and really acknowledge that emotion.
Happiness,
Gratitude.
Well done.
You can leave those emotions for now.
And I'm going to ask you to pick one critical thought from your inner critic.
If you get distracted or if it's too much just focus on your breath and return to that critical thought of your inner critic.
And who is telling you that?
Whose voice is telling you that?
And it might be difficult but maybe it's your parents or it's not a real voice.
So I'm going to ask you to visualise someone standing in front of you right now who embodies your inner critic.
And let's not do someone who is your parent or sibling but you might want to visualise your inner critic as a villain from a TV show.
For example Ursula or the Joker or Darth Vader.
Can you pick someone right now?
And can you give them a name?
Mine is for example Melissa Must.
I always must do things and Melissa was someone.
She wasn't a nice person in school,
Let's just say that.
So can you give your inner critic a name?
And start to visualise them in front of you.
Maybe they are bigger or smaller than you.
Don't listen to them,
Just see them.
And what are some of the characteristics you would give your inner critic?
Do they have a gender or not?
Do they look angry,
Mean,
Jealous?
Is this how you want to be?
And are they shaming you or guilting you into anything?
Or are they just mean?
But I actually want to move away from that.
We're not going to listen right now.
What you can do is place your hands on your heart and with your breath you can,
Each time you breathe in,
You can shrink them in front of you.
And when you breathe out,
They are silent.
So join me and breathe in.
And breathe out.
And breathe in.
And breathe out.
And keep doing this and make them smaller and smaller.
And maybe they are struggling,
They are defending themselves.
But you have the power to make them smaller.
And you can say I don't need you today,
Go away and just keep breathing.
And look how they become smaller.
And they might panic,
They might scream,
They might shout.
But they are becoming smaller.
And see them for who they really are.
And ask them,
Once they are small enough,
Ask them what are you afraid of?
And the critics have a purpose to protect you from something,
So ask them what are you afraid of?
And tell them I know you want to protect me in a non-useful way but I can handle it.
What you can do now,
Once they are small enough and you can give yourself a hug and tell them I am doing my best.
I can take care of myself.
I know your name in a critic and I'm going to use it.
I know you're afraid but I can handle it.
I am good enough.
I am adequate.
I am trying.
And you can place them in the palm of your hands,
Your inner critic,
They might be that small already now.
And place them in your pocket because they are a part of you,
You cannot get rid of them completely.
But you can be grateful that you're taking this time apart for you.
You might continue by stating out loud,
I am working on my inner critic,
Other people suffer from their inner critic as well.
May I be well.
May I be loved.
May I be kind to myself.
May I be well.
May I be loved.
May I be kind to myself.
And thank yourself for taking this time apart.
And thank the other 72 meditators here.
You can breathe in and let that go.
And open your eyes and move around.
