Meditation To Manage Your Inner Self-critical Voice

When our inner critic appears, it usually does so with quite negative energy, speaking harshly to us, telling us that we are not enough or that we are not capable of doing something, ridiculing or even insulting us.

Many times when the energy of your inner critic is present, it manifests itself through shame or guilt, both emotions that give us a very heavy energy and contract our potential and self-esteem.

We may even notice it as a denial of our space in the world.

The inner critic is like a very stern parent who tells us what to do, pressures us to do it, and punishes us if we have not done it to his high standards. And actually it is a part of us that underneath that attitude hides a great fear. She is terrified that we will not be accepted if we show ourselves as we are and do what we want to do.

Therefore, he imagines and anticipates all possible criticisms and social judgments about us, to repress us and thus desperately protect us.

It is important that we recognize his voice, we disidentify from it and can understand with compassion the fear from which it originates. This process will help us to manage that energy in our favor, without letting it sink us and limit our lives.

Take responsibility for the fears of our inner critic

Acknowledging the fears under these criticisms and taking responsibility and caring for them empowers us. We stop being victims of our internal critical voice that limits our freedom and we assume control over the aspects of our life for which until now we had left in the hands of that internal critic and under his responsibility. In this way, we assume a parental role of care in relation to him.

This is similar to taking responsibility for an older parent who has cared for you all your life and who is no longer capable of doing it but still keeps trying in the same way as in your childhood. He really needs you to be able to cope independently and take care of his needs and fears, even if it is hard for him to ask.

When you take that responsibility that your inner critic is assuming right now, you will see how that negative voice is neutralized and calmed, since it knows that it can let go of that control because you are taking care of it. In addition, it can become an ally as it shows you when there is something vulnerable in you that you need to pay attention to and embrace with compassion.

How to Meditate to Manage Your Inner Critic

• Sit so that you can keep your back as straight as possible and close your eyes.
• Become aware of your breathing and notice how with each exhalation your body becomes lighter and more relaxed.
• Now you can recall a situation in which the negative energy of your inner critical voice was present.
• Feel your body becoming aware of what is the sensory effect of that critical and negative energy present in your mind.
• Observe from a distance what that voice is saying to you in that situation. It may tell you that you are not capable, or enough, or that you should do it differently.
• Visualize that inner critic as an older person who is in your charge, who has taken care of you during his life and continues to maintain that protective role in relation to you and based on certain fears. Criticizing you is his way of paralyzing you and thus protecting you.
• Visualize him with compassion and ask him what his fears are, what he is trying to protect you from. Listen to it calmly and without judgment, from real curiosity.
• Notice how that critical voice relaxes as it is cared for, recognized, and heard.
• Now that you know their fears, you can take responsibility for them in a way that is satisfactory for you and the life path you choose. Welcoming them to make sure that vulnerable part of you feels safe.
• Feel your body from this responsibility, this empowerment. The feeling of being the leader of your life. Breathe deeply to allow room for sensations.
• Integrate these qualities to transfer them to your life.
• Little by little you can move to get out of the pose, breathe more deeply and open your eyes.