Silencing Your Inner Critic With Mediation

Last week was finals week and man, my inner critic was adamant about telling me what I could and could not do. I wasn't having it! Instead of getting frustrated and getting down on myself, I chose to take a few minutes daily, before and after studying, to meditate and confront the critic with meditation.


  1. Find a peaceful space with few distractions. Turn off your phone, television and other electronic devices and begin to quiet yourself. You don't need candles, a yoga mat, or any of the stereotypical images of meditation. You simply need to be in a space where you can focus and step away from the responsibilities, issues, or tasks at hand for a moment.

  2. Begin to focus on your breath. Remember those breathing exercises we talked about a few weeks ago? Let's utilize those techniques now. Be aware of the physiological sensation that accompanies each breath. Find the breathing exercises here.

  3. Bring attention back to your body. Unclench your jaw. Relax your brows. Release the tension from your shoulders. Remain seated in a posture that puts you at ease.

  4. Take a moment to reflect. In your reflection, do not focus on the things that are frustrating you. If need be, name these feelings or voices of critique and verbally tell them to leave you alone. In this moment, do nothing to feed into that energy or appease that critic. Leave these things alone for a few moments.

  5. Instead, focus on the things that bring you joy, the things that you do well, or the happy moments in your life when you feel free from judgement. For me, these moments tend to occur when I am dancing onstage. I feel free in general. What does freedom from judgement look like for you?

  6. Acknowledge what you're feeling while inhaling. Release those feelings when exhaling.

  7. Affirm: I am. I can. I will. Say this as many times as you need to. To ease any doubt, specify these words to your needs. For example, if you are struggling with your health, affirm "I am healed. I can move freely and without sickness. I will overcome these symptoms." Words are powerful. Use them to your advantage. If life and death is in the power of the tongue, I hope that you all will speak life into yourself and every situation.

You've got this! I am so proud of you! Share your progress with me in the comment section below.