Guided Meditation: Tolerating the Inner Critic
A practice for learning to sit with shame, see beyond it and cultivate a deeper understanding of your inner critic.
Befriending the inner critic is rarely a quick process. Shifting inner relational patterns that have often been present our whole lives can take some time and effort.
Cultivating compassion for our critical parts starts with becoming aware of when they’re present and practicing letting them be present long enough for us to get to know them better.
Shame is such an uncomfortable emotion that our habit is to push it away, or become so engulfed in it that we believe it’s who we are. Rejecting it or clinging to it too tightly makes it impossible to get a good look at the critic; to know who this part of us is and understand why it’s here—what it needs in these moments.
In other words, we need to learn to tolerate the critic’s presence before we can show it compassion. For example, you might recall the “guy on the couch” who was my anxiety. I had learned to put up with him, which opened up space for me to get to know him—to see and feel his struggles. This opened the door for compassion.
For those who like to know the science behind stuff, in psychological terms, this is known as “affect tolerance.” This term refers to the capacity to experience, tolerate, and process a range of emotions—without becoming overwhelmed, shutting down, or resorting to destructive coping mechanisms.
So, this week, I’m offering a 20-minute guided meditation designed to help you practice seeing and tolerating your inner critic. For this meditation, I recommend the following:
Find a quiet moment and place – Choose a consistent time each day and a space that feels peaceful, where you can be undisturbed.
Create a dedicated corner – Even a small cushion, candle, or plant can signal to your mind and body that this is your sanctuary.
Anchor yourself with ritual – Light a candle, take a sip of tea, or sound a chime before you begin, so your senses know meditation is about to start.
Stay consistent with it – Mindfulness and compassion practices only work when you do them regularly. So, make a commitment to practicing consistently that feels achievable to you—and try to stick to it.
Head to the link below to get the meditation! I hope it’s of benefit.