Grounding meditation for self-criticism (3 min), in a five-minute break

About this practice

3 minutes to meet self-criticism with less of a fight. A grounding practice, in a five-minute break. A guided session of about 3 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: self-criticism

Self-criticism is a habit of speech, not an accurate report. The same inner voice repeats whether or not the evidence supports it.

It tends to show up as:

• A running commentary on your mistakes
• Harsh words you would never say aloud to someone else
• Reviewing old failures in detail

The practice is not to argue with the voice, but to speak to yourself in a tone that does not require an argument.

Doing this on a break

• Leave the room if you can
• Do not start anything else in the same gap
• Set a timer so the break has an end

A break spent half-engaged with a screen is not much of a break. Guard the whole five minutes.

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. 0:00Check your hands. Are they doing anything? Let them stop.
2. 0:12If your mind has gone somewhere else, the floor under you has not moved. Start from there.
3. 0:27Nothing here is a test of concentration. Drifting off is part of it.
4. 0:40Follow three breaths and let the fourth one go unobserved.
5. 0:52Notice your breathing getting quieter on its own, without you deciding anything.
6. 1:05Feel the front of your chest. Notice it rise and fall once.
7. 1:18When the criticism you would never aim at a friend presses in, put a hand on your chest or your belly. Warmth and pressure are anchors your body already trusts.
8. 1:39If you catch yourself fighting the record of your mistakes, that is worth noticing. The fight usually costs more than the feeling.
9. 1:57If you're holding your breath at the top, stop. There's no need to hold anything.
10. 2:11If the harsh voice inside starts telling you a story, let the story finish without you adding to it.
11. 2:27If you're bored, stay with the boredom for a moment. It's usually thinner than it looks.
12. 2:42Press down slightly and feel the push back. Your body already knows where it is.
13. 2:56Take one breath that's a little fuller than the others, and let it out through your mouth.

Questions people ask

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