Spring Cleaning for the Soul: Transform Your Inner Critic
Sometimes, the most cluttered space of all is our minds. If we could see our thoughts, it might look like the freeway during rush hour, with one thought running into the next. We can even see our thoughts exit and easily re-enter the freeway.
Most of us have a running conversation going on in our heads. And, frequently, it’s a one-way conversation where our inner voice reminds us of our mistakes, discouraging us from trying something new and telling us not to aim so high. While the tendency might be to try to silence this voice, you may find that approach will only last for a short time, and undoubtedly, the voice will return, sometimes even more vital, pointing out, “See, I was right. You can’t do that. I knew it!”.
This course provides 70 lessons on controlling stress and anxiety, improving your happiness quotient, finding meaning and purpose, building relationships, and many more. CLICK HERE
Special Discount Code: SPRINGCLEAN24
Below is an exercise to assess the messages that frequently circulate in our heads and how to clean up those negative messages that pull us down and keep us from achieving our dreams. The goal is to learn how to transform that one-way conversation into a two-way conversation with yourself, resulting in you taking control of the dialogue.
Let’s get started.
Start by finding a comfortable, seated position with your eyes closed or your gaze focused downward.
Begin by connecting your body and mind by taking 2-3 slow and even breaths. As you continue with your breath, notice if there’s any tension that you need to release, such as in your neck or shoulders. Take a few additional breaths to help you relax and release that tension.
As you breathe, take a moment to focus on your inhalation. With each inhale, focus on breathing in something good for you. Perhaps it’s a quality of kindness, understanding, compassion, or love.
Feel that quality expand throughout your body, nourishing you, warming you.
Now, shift your focus to your exhale. Notice how your body releases the breath easily and uses your exhale to release any negative feelings or energy you are experiencing.
With each round of breath, breathe in kindness, love, and compassion and allow it to expand throughout your body. With each exhale, feel negativity and tension leave your body.
Continue to breathe for a few more cycles of your breath, following the gentle rise and fall. Once you feel your body and mind are relaxed, consider a recurring message that your inner voice expresses to you.
Acknowledge and accept that this reoccurring message is intended to be helpful to you and is a result of you trying to protect yourself from hurt and disappointment.
Rather than trying to suppress it, acknowledge it. Notice that many times, these inner messages are general, such as, “I’m so lazy” or “I’m not smart enough.”
Now, take a moment to redirect and transform this message. One way to do this and be constructive is to transform your general thought into a more specific statement.
For example, it might start by transforming the statement, “I never live up to my commitments” to something more specific, such as “I didn’t go to the gym because I didn’t want to face rush hour traffic.”
Transforming that statement further might include imagining how energetic you feel after your workout and planning to go at a time when you won’t have to fight the traffic.
Now, see if you can transform your recurring message into a more specific statement.
Just know that redirecting your inner critic is a process. Consider pausing when you hear one of these negative messages and work to transform it. Noticing patterns of when these negative messages occur is also a significant first step in turning these negative statements into constructive, positive ones. You may even learn something about yourself.
Before you leave this exercise, consider a negative, recurring message that is holding you back from something important to you. Then, begin a two-way conversation with yourself to turn it into something constructive and helpful.
To help you on your journey, we are offering our most popular course to individuals, Learning to Thrive. Previously, this course was only available to organizations, colleges, and universities. This course provides 70 lessons on controlling stress and anxiety, improving your happiness quotient , finding meaning and purpose, building relationships, and many more. It is designed for busy people like you, with lessons ranging from three to five minutes, which can be assessed by computer, pad, or phone.
Click here to learn more and receive an introductory price of $49.95.
Use code SPRINGCLEAN2024 for 50% off of the purchase price!. Hopefully, you find this discount what you need to get the most from your life. Not ready to commit? Find a sample course for free available here.
We hope you are enjoying our Spring Cleaning for the Soul journey. To sign up to receive our weekly blogs signup here.
