self-compassion · 3 min
Body scan for the inner critic: 3 minutes, between meetings
A 3-minute body scan session for the inner critic, between meetings. No app, no account — press start.
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
A 3-minute body scan session for the inner critic, between meetings. No app, no account — press start. 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 between meetings
- Start it in the gap, not after the next one begins
- Write down the open thread from the last meeting first, then let it go
- Two minutes done beats five minutes planned
The back-to-back day is exactly why the gap has to be protected rather than used for one more task.
How body scan works
A body scan moves attention systematically through the body, region by region. It does not try to change what it finds — it builds a map of what is actually there, which is often different from what you assumed.
- Move slowly, head to feet or feet to head, and do not skip the uncomfortable areas
- Meet each region with plain curiosity rather than a verdict
- Numbness and absence of sensation are findings too
What happens, minute by minute
- 0:00Nothing needs to be decided in the next few minutes. Park the decisions.
- 0:13Move at the speed of your attention, not the speed of a checklist. There is no schedule to keep.
- 0:29If some part of you is resisting this, that resistance is worth noticing too.
- 0:43Let the exhale fall out rather than pushing it.
- 0:54Notice the difference between the breath at the front of your nose and the breath in your chest.
- 1:10Feel your face. It's probably softer than it was five minutes ago.
- 1:23Let the judge in your head be exactly as big as it is, and let your breath be exactly as slow as it is. They can coexist.
- 1:43There is a part of you that has handled hard moments before. That part is here now, even if it is quiet.
- 2:01Notice the breath you're taking right now. That's the only one that exists.
- 2:14Each time your mind hands you the voice that grades everything, treat it like a leaf on a stream. Present for a moment, then carried on.
- 2:33Notice the exact moment your attention left. You probably won't catch it. That's normal.
- 2:47Start at the crown of the head and move down slowly. Do not skip to the parts that hurt.
- 3:03Take your time opening your eyes. Nothing is waiting urgently.
Questions people ask
What does this session help with?
The inner critic often formed as a protective strategy, keeping you small to keep you safe. It is loudest where you feel most exposed. You can notice the voice without obeying it. Distance between the voice and the response is the whole gain.
Where and when should I do this one?
Start it in the gap, not after the next one begins. The back-to-back day is exactly why the gap has to be protected rather than used for one more task.
What actually happens during the 3 minutes?
A body scan moves attention systematically through the body, region by region. It does not try to change what it finds — it builds a map of what is actually there, which is often different from what you assumed.
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try 7-minute noting meditation for the afternoon slump, late at night, Study focus: 15-minute noting meditation, on a train or Gratitude meditation for agitation (3 min), before a hard conversation.