Hi. So now I want to talk to you about sending the inner critic packing. Get that inner critic out of there, send him her it on the road. Enough is enough. We all have an inner critic. We have been traveling with this inner critic either tucked away in the corner of our mind or maybe kind of carrying it like a big heavy load on our backs.

You know, like a huge heavy backpack that you don't want to carry for more than a few steps. And most of us have been carrying it for our whole lives. The inner critic, let's send that inner critic packing. So how to do this? Well, we just learned about sensation tracking system sensation tracking or noticing the sensations in our bodies can give us a clue to how and when the inner critic is arising. The inner critic comes certainly with thoughts.

For instance, in a work situation, it might be something like, Oh, I'm not doing a good enough job. I should have done better. Anytime you have the word should and your thought you can be pretty sure. I would say almost certain that the inner critic is driving that thought. The inner critic is pressing on you or cracking the whip you beating you up. It's basically the way we that we beat ourselves up, which is an old habit that really doesn't have a lot of benefit.

We can say thank you to it. It got us this far and Enough is enough. So we recognize that Oh, I should have done a good a better job I should have. And what happens in the body even as I say that I get a furrowed brow I start to kind of slump over, I collapse, I collapse in my chest, maybe there's a little gripping in my belly. So these are just some of the possibilities for what might happen when inner critic comes on scene. So I should do this, I should have done that.

Then there's a certain kind of flurry of sensation, which the more you practice it, the more you will be aware. And the more you realize, Oh, I'm doing it. Do I want to do this? Because for me, I want to be a choice. I want to know what I'm doing. And not just be doing it on autopilot, not just be at the effect of old habits that are are rolling unconsciously.

So notice the sensations in your body Go on with inner critic kinds of thoughts. Notice the thoughts themselves usually containing the word should. And then I want to give you one other piece, which is to reframe it. So for instance, Oh, I should have done a better job on that paper, I should have done a better job on that report. Well, guess what, actually, I did a good job. And I want to look at how I can improve.

But first saying, actually, I did a good job. I did the best job I could do. Give yourself and others the benefit of the doubt. People are doing the best they can do. If they could do better, they would see basic goodness people are basically good. Yes, I hear you.

We sometimes we can be a little Little bit lazy, all of us at times, and we're doing our best. So say to yourself, actually, I did my best. And then I'm open to seeing how I can improve. How can I improve? How could I move to my next level of skillfulness? So just to recap, noticing the sensations in your body that come with the inner critic, because we want to send that inner critic ad air we want to send it packing.

It is inhibiting it is clogging the pipes of our life force and creative ability and possibility for being happy and living fulfilled lives. So notice the sensations in the body. Notice the thoughts are often containing the word should notice the tone. Notice what how happens inside of you feel it, stop and then reframe. Actually, I am doing a good job and just breathe that in. And then if you want say, oh, and how can I improve and how can I improve?

So this is one structure, one kind of toolkit for sending the inner critic