Peace of Mind - Deleting the Inner Critic The mind, our beautiful mind.

Our intelligence, insights, intuition, creativity, wonder, vision, and so much glorious capacity in our mind when it is free, clear, and peaceful.

But our minds are not always free, clear, and peaceful.

Have you noticed?

Is there sometimes a negative voice in your head?

For most of us, there is an inner critic, a voice in our head of self-criticism, self-judgment, and negative self-talk.

Take a deep focused breath, inhale and expand your chest, exhale and relax your shoulders.

As you keep breathing, consider that within your mind there is both speaking and listening going on.

Things are said and listened to in our mind. Sometimes we are more identified with the speaker, and sometimes we’re more identified with the listener.

Keep focusing on your breathing to regulate yourself into feeling a more peaceful vibration.

Our thoughts are often just rambling on and on, and we’re attentively listening, without consciously choosing to do so. It can be hypnotically automatic.

Let’s call this the inner critic, comprised of what seems like an inner judge, an inner controller, self-criticism, and negative self-talk.

Does this ever go on in your mind? How do you feel about that?

As you take some deeper breaths, consider silencing the inner critic whenever you want to and deleting it for good.

How does that feel?

You do have choice.

And you can delete the inner critic and all its voices.

This is a great turning point for us, for all of us, to realize that we can have more agency and control over what happens in our beautiful minds.

This is why the power of your focus, the ability to steer your attention as you desire, is such a treasure.

There are many wounded parts of ourselves as well, which deserve compassion, forgiveness, and loving-kindness, not criticism.

Take a few deeper breaths. And as you do, bring some compassion, some forgiveness, and breathe loving-kindness into yourself.

We are adaptable, accommodating beings, and we have somehow accepted this infiltration into our mental body as normal.

Because we learn from everything we experience, we may have created some value from hosting the inner critic, unaware that it is an infiltration and that it doesn’t belong to us, or in us.

It’s time to say no. No more. It’s time to hit delete, like a virus in our computers infiltrating the operating system. Delete it. Erase it.

You can do this! It just takes application, determination, perseverance, and kindness to yourself.

Ask yourself, is there really anything else you need to learn from being criticized, judged, abused, and bullied by a voice in your head?

Are you ready to be done with that kind of infiltration in your mental body?

It takes a dedicated commitment to not listen. To realize it has nothing to offer you.

Does it ever make you feel good?

It’s your choice.

And you have the power and the freedom to choose where you place your attention, and what you listen to, inside your head and outside your head.

Of course, sometimes there are sirens going on outside, and sometimes there are sirens going on inside, and we do need to listen.

But we get to listen from a place of conscious awareness, not just automatic hypnotic attention.

Once you absolutely decide not to listen, you empower yourself to say no.

Like a child who puts their fingers in their ears and says, “nah, nah, nah,” we can do that.

No need to think about it too much, just say, “No, I’m done.”

Be aware that the inner critic switches back and forth as a speaker and a listener inside your head, a switch and bait tactic.

So be conscious of both. Especially pay attention to the part of you that’s listening.

And know you can at any time consciously redirect your attention away from listening to negative self-talk, which is always about the past or the future.

So placing your attention in the present moment instantly liberates your mind.

It really doesn’t take long to silence that voice once you decide you’re not going to listen to any of it at all.

As you diligently practice consciously redirecting your attention every time the inner critic shows up, you will strengthen your capacity to focus as you choose. You will delete that voice and erase that program infiltrating your mind.

You will free your beautiful mind.

Take another few deep focused breaths. Expand your chest as you breathe in, and relax your shoulders as you breathe out. Three times.

Here are some ways to instantly turn off the inner critic in any moment: First and foremost, be vigilant to notice whenever it shows up.

The inner critic feeds on your attention. Don’t give it any attention. You will delete it by completely eliminating it from your attention.

Consciously take over both the speaking and the listening parts of your mind, they both belong only to you. Take your power back.

Catch yourself when your mind is off and running, and immediately redirect your attention to focus on something else, anything else.

You can focus on your breathing, count your breaths, and feel your body.

Mentally name and focus on one body part at a time as you scan your body.

Focus on anything that’s happening around you in the present moment, say something about it in your head, or name what you see around you.

Name what colors you see.

Listen to the sounds around you;

Sing, hum, or chant, giving each sound your full attention.

These are just some ways to ignore the inner critic so fully that it will die off.

It needs your attention to exist. If you don’t feed it, it cannot survive.

Stay focused in the present moment.

And be gentle with yourself.

If you find you’ve been listening for a while to an old story, especially do not let that negative voice jump in and criticize you about that!

Take another deep breath and exhale with a big sigh.

To free yourself from the inner critic is a most precious gift you can give yourself.

You will have more access to your infinite wisdom and your personal sovereignty.

You will be able to meet each moment from a place of peace, compassion, and forgiveness.

You will be able to center yourself in wonder, curiosity, and kindness.

You will be able to fully trust in the love that you truly are.

And you will have peace of mind.

Your Reservoir Of Resilience

Be aware of your current experience, whatever it is.

Notice your breathing and feel your body.

Take a deeper breath and let it go.

Notice what feelings are present. And know that whatever you’re feeling, it’s okay.

You can feel it all with curiosity and kindness for yourself.

And whatever is there, it’s all okay, because you’re okay.

You are, deep inside, truly okay.

Just keep breathing, and let it all be just as it is.

We’ll practice some focused breathing now, so you can discover and experience your reservoir of resilience.

Make sure your breathing is always comfortable for you.

Breathe into your chest and feel your chest expand, and as you exhale, let your shoulders relax.

Breathe in again, expanding your chest, then breathe out slowly, and feel yourself relax.

Breathe in once more and expand your heart.

Slowly exhale and say, “Relax,” to yourself.

Feel what’s happening in your body.

Be gentle with yourself, and take a few more breaths.

Breathe into your heart space, expanding your chest, and as you exhale, relax.

Inhale, expand your chest.

Exhale, relax.

Inhale, expand your chest

Exhale, relax.

Feel your body, and feel your connection to Mother Earth through the force of gravity.

Feel Mother Earth holding you.

Let’s continue to experience the healing power of breathing.

Breathe in and expand your chest. Then slowly breathe out and mentally say,  “Release.”

Breathe in and expand your heart. Then slowly breathe out and mentally say, “Let go.”

Breathe in and open your heart. Then slowly breathe out and mentally say, “Relax.”

Let your breath effortlessly regulate now, however it wants to, however you want to.

Notice how you’re feeling.

When you breathe in and expand your chest, you make more space for yourself.

Feel the peaceful spaciousness within you.

And when you breathe out, you also make more space for yourself.

You are relaxing and letting go, releasing energies no longer needed.

Let them go.

Take another deep breath, and as you exhale, feel the relief of letting go.

But exhaling isn’t only about releasing, it’s also how we infuse energies and frequencies into our bodies.

We absorb energy as we breathe in, and can infuse that energy into our bodies as we exhale.

Breath is filled not only with oxygen, but with life-force energy, and in Sanskrit, the breath and the life-force energy have the same name:

Prana.

Take another deep breath, and slowly exhale into your body, directing the energy into the cells of your body.

Breathe in again, a nice deep breath. Expand your chest and let it fill.

Then slowly exhale into your body.

Feel the life-force energies flowing into your body.

And once more, breathe deeply into your beautiful heart.

Pause.

And slowly exhale while infusing your body with healing life-force energies.

Now just take a comfortable cleansing breath, and let it go.

Notice what you are feeling and experiencing now.

How are you feeling?

Your breath is an ever-present resource of comfort and resilience.

Throughout the day, remember to pause and focus on your breathing, and shift into focused breathing anytime you like.

The basic focus breathing practice is simple and easy.

You mentally say to yourself, “Breathe in and expand your chest,” and then, “Breathe out and relax.”

Three times in a row.

You can practice this now.

Mentally say to yourself, “Breathe in and expand your chest,” and then mentally say, “Breathe out and relax.”

Take three breaths, mentally guiding yourself now.

You will release what’s no longer needed, and infuse your body with fresh life-force energy, and the more you practice this, when nothing too intense is going on, the more you replenish your reservoir of resilience for moments when things heat up.

Of course, you can do any kind of conscious breathing that feels good to you.

This is just one option.

And keep some portion of your awareness on your breathing as I keep talking.

Focused breathing is very helpful to interrupt negative thinking, overthinking, or racing thoughts, because you immediately redirect your thoughts to focus on something else – your breathing.

Focused breathing helps when you feel exhausted, as you release and relax, and then infuse your body with vital life-force energy.

And it will help you return to calmness, no matter how intense things get.

You can apply focused breathing to support you through whatever is happening.

You have a reservoir of powerful and comforting resilience within you, that fills and replenishes through focused breathing, and with each conscious breath, you make more space for yourself.

Your breath can, and will, heal you in miraculous and beautiful ways.

It just takes focus and application.

And is always available, every moment of every day.

Be gentle with yourself.

Be kind and loving with yourself.

Let’s activate these qualities right now by breathing into them.

Breathe in gentleness.

Feel it enter your heart.

And as you exhale, feel gentleness flow all through your body.

Breathe in kindness, and open your heart to receive it.

And as you exhale, feel the vibrations of kindness flowing through you.

Breathe in love,  and fill your heart to overflowing.

And as you slowly exhale,  feel that love take you all the way home to yourself.

And feel how abundant your reservoir of resilience is now!

Healing Your Emotional Body

Make yourself comfortable.

Take a deep breath and feel your body.

Be aware of your current experience.

Feel whatever is going on within you.

This is a moment not to hold back, but to allow yourself to feel even those feelings you’ve tried so hard to keep down.

Keep breathing as deeply as you comfortably can and feel yourself relax with each exhalation.

Let yourself feel the emotions that are present and name them to yourself.

Notice where you feel them in your body.

If there’s resistance, let that be here too.

Just noticing and naming whatever you are feeling.

If there’s anger, rage, despair, hatred, it’s okay.

You can let it be here.

It’s okay to feel it now.

Keep consciously breathing and feeling your body. It will help you to stay present.

And if you’re feeling peaceful and quiet, that is great.

Just be with those feelings.

We are complex beings and we can feel many things at the same time.

We can feel angry and still feel peace. We can feel peace and still feel sad.

Just keep feeling whatever is going on for you.

Every feeling has a compelling story, but redirect your attention to the feeling itself.

That’s where the healing happens, by feeling the feelings.

That’s where the truth reveals itself. That’s where you meet yourself.

By allowing yourself to feel these feelings with curiosity and kindness to yourself, they will heal.

You will heal.

You will heal your emotional body.

Notice if you feel anything changing, expanding, releasing.

Feel the relief that comes as you allow it all to show up and be felt.

Be curious about what you feel, but not so much about what happened.

You are not the same person now. You have grown and evolved so much.

Only you know how hard it’s been for you and how hard you’ve tried.

You can let go of all that trying now.

Meet yourself in the freedom and power of feeling.

Feeling yourself. Feeling your body. Feeling your truth.

Your feelings have information for you.

Something was not okay and you knew it, but you couldn’t say, or you couldn’t admit it, and you didn’t want to feel it.

But now you can remember your truth.

You can feel all your feelings and you can remember yourself.

And as you remember yourself, you will find more inner strength and more inner peace.

You will always make better choices and decisions from here.

There are great treasures waiting for you as you take this incredible journey to heal your emotional body and re-emerge into the truth of your own beautiful, powerful, immaculate being.

So take time to sit with your feelings and emotions.

Breathe into them. Feel them. Be curious about them.

And you will be healing yourself just through your focused and kind attention.

And balance all this deep inquiry with making time to have fun, to do things you enjoy and that make you feel good, that make you laugh, and that keep you in your heart.

You will enjoy them even more.

This is a guided mindfulness meditation, encouraging awareness of bodily sensations, internal space, and the boundary between self and surroundings. By fully feeling and encouraging non-judgmental observation of internal experiences without trying to change them, a natural sense of peace and presence can emerge.

Feeling Peace In Your Body

Feel your body.

Notice how gravity is keeping you on the planet.

Feel what’s flowing. Feel what’s stuck.

Feel the space inside your body. Feel how what you’re feeling responds to the fact that you’re feeling it.

When you let yourself feel whatever is present for you without trying to change it, something surprising happens.

One of the surprising things is that you start to feel more peaceful.

Because you’re letting things be how they are.

What can you notice when you’re not trying to do anything about it?

Let yourself feel the space around your body.

Notice where the inside and the outside meet.

Notice where your attention wants to settle all by itself.

Notice what happens when you rest there.

Thank you for taking the time and noticing.

When you open to your experience, you’re giving a gift to yourself. And the world.

How is peace showing up for you?

Feel your body.

Notice how gravity is keeping you on the planet.

Feel what’s flowing. Feel what’s stuck.

Feel the space inside your body. Feel how what you’re feeling responds to the fact that you’re feeling it.

When you let yourself feel whatever is present for you without trying to change it, something surprising happens.

One of the surprising things is that you start to feel more peaceful.

Because you’re letting things be how they are.

What can you notice when you’re not trying to do anything about it?

Let yourself feel the space around your body.

Notice where the inside and the outside meet.

Notice where your attention wants to settle all by itself.

Notice what happens when you rest there.

Thank you for taking the time and noticing.

When you open to your experience, you’re giving a gift to yourself. And the world.

How is peace showing up for you?

Compassion and Deep Healing

Let yourself enter into a quiet space within you.

Take a few deep breaths and relax.

Listen to the beautiful music and feel your body.

Breathe yourself into a gentle, peaceful state of being.

Peace is always here.

We are empathic, sensitive, and caring human beings. We feel a lot and we care so much.

Feel how much you care about this beautiful earth, all of nature, all the animals, all living beings, and especially some people who are very important to you.

Sometimes we also feel the pain of others as we empathize and care so much.

Keep breathing and feel into your heart space.

Open into this present moment of being with all the love and care you are feeling.

Through our love, compassion, and sensitivity, we may have taken on and accumulated some distorted frequencies in our bodies through all the pain we have witnessed, felt, and experienced throughout our lives.

Some of those frequencies may still be lodged in your energy field and even stuck in your body.

Keep taking long, slow, comforting breaths, and feeling your body,  with kindness and curiosity.

Our bodies are living complex miracles. Our bodies are vehicles of consciousness, made of consciousness.

We can begin to heal more deeply and clear our field by having more love and compassion for ourselves.

This is deep healing we are calling for now.

Take a few focused breaths. Breathe in and expand your chest. Breathe out and relax your shoulders. Three times.

Bring curiosity to your current experience, to whatever you are feeling right now.

Bring in courage and trust and compassion for yourself.

Opening your heart to all your feelings can be daunting and overwhelming.

But you are safe here.

You are being held by your own higher self, your own infinite being of love.

And every feeling is a blessing. Every feeling takes us deeper into the truth of who we are.

Compassionately acknowledge to yourself all that you are feeling.

From the vastness of your eternal being to the whole range of emotions showing up,  and whatever is happening in your body.

Let yourself feel deeply into the crevices of any uncomfortable feelings and emotions that might be around.

Shine your light on them. Name them to yourself.

Courageously leave aside any narratives, any explanations.

Feel your feelings as frequencies, energies, sensations.

Notice any imagery, colors, shapes.

Keep breathing into your heart space.

Expand your awareness to include more of your inner peace.

What do you feel in your body?

Keep breathing into your heart space and comforting yourself with each exhalation.

Allowing yourself to feel everything is deep healing, deep transformation.

What is happening now?

Notice if things change and release or perhaps transform.

And if you feel like crying, let yourself cry. Crying is deep healing.

Bring the same level of compassion to yourself that you have brought to every suffering creature,  that you have felt for every violation towards the earth.

Animals and humans.

And all you’ve ever witnessed, experienced, or heard about. No blame. Just compassion. No sides here in your infinite being.

Just compassion.

Because everyone is hurting. And only hurt people hurt others.

You no longer need to carry that in your body or in your heart.

You can release it and still care.

Reach deep into your heart space where you find kindness, care, compassion, forgiveness, and unconditional love, and offer these to yourself.

You have learned from everything you have experienced and felt, and you are setting yourself free.

You are setting everyone free.

Step out of the past and into your heart.

No need to carry any stories. No need to justify anything or blame anyone because that only holds us back.

Let go of everything, including all your opinions, and set yourself free.

And let yourself evolve in leaps and bounds.

We are living into being a new reality by feeling.

By feeling everything.

All of your emotional ripples are part of your evolution. Those we call positive and those we call negative.

And as you bring curiosity, care, kindness, forgiveness, and compassion to yourself, ripples of high frequencies move through you, into the world around you, and into the collective consciousness of this reality.

It’s time to humbly identify with the truth of who you really are.

Reclaim your eternal being of radiant light, infinite peace, and unconditional love.

Rest in the core of your being with infinite compassion for yourself and everyone and everything else.

Let yourself be grounded in peace and feel the truth of who you are.

Guided Deep Relaxation

Welcome.

Here are some tips and guidelines for your deep relaxation session.

It is best to do this session lying down.

But it can be done on an armchair, shezlong, or chair and ottoman.

If you are lying down for the session, you might like to put a pillow or a bolster under your knees.

This will ease your back.

You can lie on your bed or you can lie on the floor, on a thick carpet, or a yoga mat.

You will cool down during the session, so depending on the weather, you may want to put on socks and cover yourself with a blanket.

You also might like to cover your eyes with a small towel.

Have a wonderful deep relaxation.

Welcome to your true wellness deep relaxation.

Make sure you are lying down in a comfortable position.

Have your arms down alongside your body, your palms up, your legs separated, feet just flopping to the sides.

Have your eyes closed.

Just surrender your body to gravity and take a deep breath, breathing in through the nose, a nice deep inhalation, and out through the mouth with a big sigh.

Just release all your tension  with that exhalation.

Breathing in again through the nose, a nice big breath, and a nice big sigh.

And one more time. Breathing in through the nose,  and really letting go.

Good.

Now bring your awareness to your right leg.

Again, breathe in and hold the breath, lift the leg up just a few inches off the floor or bed, hold the leg tight, squeeze it tense… and release.

Let the leg drop back down.

Bring your awareness to your left leg.

Breathe in, hold the breath, lift the leg up just a few inches, squeeze the leg tight, tense up the leg – holding the breath, and then release the breath and the leg at the same time, letting the leg drop down.

Roll the knees in and out a little bit and let the legs just flop out to the sides, and forget about them.

Stretch out the hands, splay out the fingers, stretch out the arms, lift the arms a little bit, make fists, breathe in, hold the breath, tighten up the fists and arms right up to the shoulders,  holding the breath, squeezing the arms, hold…

And release the arms and the breath at the same time.

Roll the arms in and out a little bit, and let the arms flop out, palms up,  and forget about them.

Squeeze in the buttocks, hold the buttocks nice and tight, breathe in, hold the breath, squeeze…  and release and feel the hips sinking down.

Relax the belly in the abdomen, breathe in deeply and hold the breath, and make the belly big and round like a big balloon, pushing the belly button up to the ceiling. Hold the breath, pushing the belly up, hold…  then open the mouth and let the air rush out.

Take in another deep breath, fill up the lungs and chest.

Take in a little more. Take in even a little more. Hold the breath in, relax the shoulders, keeping the breath in, then open the mouth,  and let the air rush out.

Good.

Relax the shoulders, lift the shoulders up to the ears, inhale and squeeze the shoulders up to the ears, hold… and relax, letting the breath out.

Breathe in again, and this time as you exhale, push the shoulders down towards the feet, stretching out the sides of the neck and the tops of the shoulders, and then release.

Take another deep breath, hold the breath in, open the mouth…  and release.

Bring the awareness to the face, squeeze the nose and eyes together.

Relax the face.

Open the jaw and mouth like a big yawn and stretch open the jaw really wide.

Pull the lips back, making a big wide open mouth…  and release.

Purse the lips together like a kiss, suck in the cheeks… and release.

Raise up the eyebrows, wrinkle the forehead… and release.

And squeeze all the facial muscles together:  forehead, eyebrows, eyes, cheeks, lips, and chin, all towards the nose. Hold… and release.

Wiggle the face around and let the face thoroughly relax.

And now we will go over the body mentally to further release any tension that may be left lingering there.

Just imagine gentle waves of peace flowing through the body, letting go, letting go, letting go.

Feel the toes, feet, heels, and ankles… relax.

The lower legs, knees, and upper legs… relax.

The fingers, palms, the backs of the hands, and the wrists all… relax.

The forearms, elbows, upper arms… relax.

The shoulders… relax.

The hips, pelvis, and genital area all… relax.

The whole abdominal area, the belly, and all the internal organs… relax.

The stomach, diaphragm, chest, ribs, lungs, and heart… relax.

The sides of the body… relax.

The lower back, middle back, and upper back all… relax.

Feel the entire spine letting go from the tip of the tailbone up through the lower back, behind the back of the waist, through the back of the ribcage, up between the shoulder blades, up through the back of the neck, and into the brain.

Relax.

The collarbones, the sides of the neck, and throat… relax.

The jaw just relaxes.

The mouth, lips, teeth, and tongue all… relax.

The nose, cheeks, and ears… relax.

The eyes just sink down into the head.

The eyelids, eyebrows, forehead, the whole face… relax.

The whole head, the skull, the scalp, and all the hair on the head… relax.

And all the skin all over the body… relaxes.

The hair on the skin all over the body… relaxes.

And the fingernails and toenails… relax.

Just feel how calm and quiet the body has become.

Just notice how the breath flows in and out of the body all by itself.

And notice how thoughts come and go in the space of awareness.

Being the observer, Being the awareness.

And feel the stillness and the silence of this space of awareness.

Sounds may come and go, but the space of awareness is ever still, ever silent.

Just feel the stillness.

Feel the silence.

Be the stillness, be the silence that nothing can disturb.

And feel the peace of this stillness and this silence.

Be this peace and thoroughly enjoy it.

Bring the awareness back to the breath.

Take a deeper breath and feel the life-force energy, the prana flowing into the body through the top of the head.

Feeling the head, neck, shoulders, arms, hands and fingers with light.

Breathing in deeply. Breathing the light, the prana, the life-force energy.

Feeling the torso, hips, legs, feet and toes.

Breathing in and stretching out the fingers and toes, the hands and feet, the arms and legs.

Feeling every cell start to vibrate with fresh energy and vitality.

And reach the arms overhead, giving the body a good stretch.

Taking a few more deep breaths in and out.

And then, gently roll over onto your side, again, taking a nice deep breath, and just resting for a moment.

And then come up to a sitting position.

Again, stretch out your arms and legs.

Take another deep breath.

And one more time, take a nice deep breath with a big sigh at the end, breathing in through the nose. And two more times.

Now breathe in. And once more.

Good.

And this completes your deep relaxation session.

I wish you a beautiful day.

Namaste.