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Self-Compassion Meditation: Embracing Your Inner Critic




Begin by finding a comfortable position, either seated or lying down. Close your eyes and take a few deep, soothing breaths. Allow your muscles to relax as you exhale any tension.


Imagine yourself wrapped in a warm, soft blanket, a blanket filled with love, kindness, and security. Feel its comforting embrace, creating around you a space that is loving, safe, and just warm enough for you to be able to relax completely.


Now, from this area of love, kindness, and safety, please go ahead and invite your inner critic to step forward.

Give this inner voice a name and a distinct voice—visualize its features and presence. You can even invite it to sit on a chair in front of you, so you can notice its features.


Self compassion meditation : Embracing your inner critic


Encourage it to express itself freely and openly. Listen attentively to its words, observing its gestures and tone.

As your inner critic speaks, hold your blanket close, enveloping yourself in kindness and compassion. Acknowledge the fear or sadness that voice may be concealing. Offer empathy and understanding to this voice within.


Our inner critics are often rooted in past experiences; they are born out of a need to protect us, to keep us safe, to keep us adjusted.

So please, take a moment to recognize this. Thank it for its efforts, and assure it that it no longer needs to be vigilant or concerned.

Feel the tension dissipate as it understands and relaxes.

Breathe deeply, allowing your inner critic to fade, with a gentle smile.


Wrap the blanket around yourself once more, absorbing the love and safety it offers. Carry this feeling of warmth and compassion with you throughout the day.


As we conclude this meditation, affirm to yourself that you are worthy of compassion, safety, and love. Acknowledge your bravery in this introspective journey.

Now, count backward from 5 to 1, slowly reemerging from this meditation.


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