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IFS Meditation for Inner Critic | Guided Self-Compassion Practice
Your inner critic isn't trying to destroy you. It's trying to protect you — badly.
In this guided IFS meditation, we meet the critic instead of fighting it.
Most approaches to the inner critic try to silence it, argue with it, or replace it with affirmations. But research — and clinical experience — tells us that doesn't work long-term. In Internal Family Systems (IFS), the inner critic is understood as a protective part: one that developed when you were younger, learned that harsh self-monitoring kept you safe, and never got the update that you've grown.
This practice guides you through a core IFS skill called unblending — creating space between you and the critic so you can relate to it rather than be run by it. Over time, that shift changes everything.
In this episode:
- Understand why fighting the inner critic backfires
- Learn the IFS reframe: the critic as a protector, not an enemy
- Practice unblending — creating space between you and the critical voice
- Meet the critic with curiosity and Self-energy
- Invite softening without demanding the critic disappear
Timestamps:
- 0:00 — Welcome & why fighting the critic doesn't work
- 2:00 — Settling in: breath anchor and body arrival
- 4:00 — Meeting the part: locating the critic without merging with it
- 7:00 — Getting curious: how do you feel toward it?
- 10:30 — Softening: offering presence instead of resistance
- 13:30 — Returning: grounding and closing reflections
- 16:00 — Outro + what's coming Thursday
Resources:
- IFS Institute: ifs-institute.com
- No Bad Parts by Richard Schwartz (book referenced in this series)
- Thursday's episode: Technology & the Inner World — do apps actually support parts work?
About MetaTherapy:
MetaTherapy is a mental health education channel created by Dominic Gadoury, LMSW — a licensed clinical social worker based in New York City. Each week we explore the gap between knowing something and actually experiencing change. New episodes every Monday, Tuesday, Wednesday, and Thursday.
Subscribe for weekly episodes: youtube.com/@MetaTherapyNY
Instagram: @nyclgbtqtherapist
Website: metatherapy.guide
View all episodes
By Dominic GadouryYour inner critic isn't trying to destroy you. It's trying to protect you — badly.
In this guided IFS meditation, we meet the critic instead of fighting it.
Most approaches to the inner critic try to silence it, argue with it, or replace it with affirmations. But research — and clinical experience — tells us that doesn't work long-term. In Internal Family Systems (IFS), the inner critic is understood as a protective part: one that developed when you were younger, learned that harsh self-monitoring kept you safe, and never got the update that you've grown.
This practice guides you through a core IFS skill called unblending — creating space between you and the critic so you can relate to it rather than be run by it. Over time, that shift changes everything.
In this episode:
- Understand why fighting the inner critic backfires
- Learn the IFS reframe: the critic as a protector, not an enemy
- Practice unblending — creating space between you and the critical voice
- Meet the critic with curiosity and Self-energy
- Invite softening without demanding the critic disappear
Timestamps:
- 0:00 — Welcome & why fighting the critic doesn't work
- 2:00 — Settling in: breath anchor and body arrival
- 4:00 — Meeting the part: locating the critic without merging with it
- 7:00 — Getting curious: how do you feel toward it?
- 10:30 — Softening: offering presence instead of resistance
- 13:30 — Returning: grounding and closing reflections
- 16:00 — Outro + what's coming Thursday
Resources:
- IFS Institute: ifs-institute.com
- No Bad Parts by Richard Schwartz (book referenced in this series)
- Thursday's episode: Technology & the Inner World — do apps actually support parts work?
About MetaTherapy:
MetaTherapy is a mental health education channel created by Dominic Gadoury, LMSW — a licensed clinical social worker based in New York City. Each week we explore the gap between knowing something and actually experiencing change. New episodes every Monday, Tuesday, Wednesday, and Thursday.
Subscribe for weekly episodes: youtube.com/@MetaTherapyNY
Instagram: @nyclgbtqtherapist
Website: metatherapy.guide