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Mindful : June 2016
Over the next several weeks practice noting your Inner Critic as you go about your daily life. Give this voice a nick- name if you’d like. 1 Ask yourself, if someone were actually standing next to me and supplying the same com- mentary, how would I handle it? You’d probably respond with something like, Thanks anyway, but I’m leaving now. PRACTICE Tame the Nagging Voice Within Addressing the Inner Critic: An In-the-Moment Exercise 2 Without getting sucked into debate, each time you notice the Inner Critic, take a pause. 3 Breathing in, recognize the voice of criticism, and what- ever it’s implying about you or doing to your emotional state. Acknowledge that experience without needing to either banish it or rationalize it. This is how I feel right now: tired and insecure and angry. 4 Breathing out, let go. Instead of wrestling with self-judg- ment, see it for what it is, and turn your attention some- where more useful. Focus only on the sensation of breathing as best as you’re able, without striving or forc- ing anything. 5 Wish yourself well, like you would a close friend in dis- tress. Picture freedom, relief, or ease with each exhalation as an intention for now or sometime in the future. ILLUSTRATIONBYMINDFUL June 2016 mindful 47