3-minute grounding meditation for the inner critic, on a train journey

About this practice

3 minutes to meet the inner critic with less of a fight. A grounding practice, on a train journey. A guided session of about 3 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: the inner critic

The inner critic often formed as a protective strategy, keeping you small to keep you safe. It is loudest where you feel most exposed.

It tends to show up as:

• A judge commenting on everything
• Anticipating criticism before it comes
• Difficulty accepting praise

You can notice the voice without obeying it. Distance between the voice and the response is the whole gain.

Doing this on a train

• Pick a window seat if you can and let the view do part of the work
• Set an alarm for your stop
• Keep the bag on your lap rather than unfastening to find it later

The motion can make reading or screens uncomfortable, which is another reason audio works better here.

How grounding works

Grounding brings attention to physical contact and the immediate environment. It works on the principle that the body cannot be somewhere else, so contact with the surface you are on is always available as an anchor.

• Feel the contact points — feet, seat, back — and let them take your weight
• Use the senses deliberately: what you can see, hear, touch
• Return to solidity whenever attention drifts

What happens, minute by minute

1. 0:00There is nothing to get right here. Nothing is being scored.
2. 0:12Press down slightly and feel the push back. Your body already knows where it is.
3. 0:26If it helps, imagine your attention is a torch beam. Right now it's wide and soft.
4. 0:41If you're holding your breath at the top, stop. There's no need to hold anything.
5. 0:55Notice how many breaths you take in a minute. Don't change the number, just check.
6. 1:09Let the whole of your left foot be heavy.
7. 1:20If the running commentary on your flaws starts telling you a story, let the story finish without you adding to it.
8. 1:37This is not the last time the voice that grades everything will visit. That is not bad news. It means you will get more practice.
9. 1:56Let your breathing be boring. Boring is good here.
10. 2:07Notice where the judge in your head lives in your body. Chest, throat, stomach. Rest your attention there without trying to change it.
11. 2:25If you're distracted by a sound, let the sound be the object for a moment.
12. 2:39Name what you can see, hear and touch. Counting senses is not a distraction; it is the practice.
13. 2:55Take your time opening your eyes. Nothing is waiting urgently.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.