Noting meditation for the inner critic (3 min), on a plane

About this practice

When the inner critic shows up on a plane, this 3-minute noting session gives you somewhere to put it down. 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 plane

• Use headphones, and keep the seatbelt on
• Bring a layer — being cold works against settling
• Skip alcohol; it makes the alertness worse

Cabin noise is constant and will mask the audio more than you expect. Try the headphones before you settle in.

How noting works

Noting is a technique from insight practice: when something arises, you give it a single plain label — thinking, hearing, planning — and return to the anchor. The label creates a small distance between you and the content.

• Use one word, not a sentence — explaining means you have joined in
• Label and return; do not follow the thought to see where it goes
• Drop the labelling if it becomes effortful and just follow the breath

What happens, minute by minute

1. 0:00Feel your ribs move. That is all the machinery you need to pay attention to right now.
2. 0:15A label is enough. You do not need to follow the thought to see where it goes.
3. 0:30Let your attention settle on the space between your nose and your upper lip, where the air passes.
4. 0:46Follow three breaths and let the fourth one go unobserved.
5. 0:58Let your breathing find the rhythm it uses when you're almost asleep.
6. 1:11Notice your hands again. Check whether they've loosened on their own.
7. 1:23Notice the space around the voice that grades everything. It is there, even if it is small. Put your attention in that space.
8. 1:41Let the exhale carry a little of the judge in your head with it. Not all of it. Just a little, one breath at a time.
9. 2:00Let your shoulders stay still while your ribs move.
10. 2:11Imagine the running commentary on your flaws as a room you can walk out of for a minute. The room will still be there.
11. 2:30If you're thinking about the next thing on your list, that list will still be there.
12. 2:45Use one plain word, not a sentence. The moment you explain, you have joined in.
13. 2:59Stand up when you're ready. The list hasn't grown while you were here.

Questions people ask

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