Massimo Fontana guides a 15-minute meditation where you meet your inner critic as a director in a movie studio, listen to what it says, and take back the chair. You end grounded and ready to journal what you learned about running your own life.
Chapters
Challenging Your Inner Critic by Massimo Fontana. Take a deep breath in and allow your eyes to close. Give your body permission to relax and be comfortable. Allow your body to experience the contact that it makes with the chair. Or with the floor, and let it adjust itself in any way it needs to in order to be fully comfortable. As you tune into the rhythm of your breathing, imagine that when you inhale, you're inhaling a little bit of the sky. And it's very clear and very refreshing. As you inhale, let the sky fill your body with lightness and openness, clearness and refreshment. Let it fill your being with light and clarity. And ease. As you exhale, imagine that you're letting go of everything that's old and stale and stressful in your life. As you exhale, you're letting go of voices that say you can't or you won't or you shouldn't. Inhaling the light, clear sky. Exhaling that which is causing you stress. Each breath you take relaxes and refreshes you even further. Your breathing and your mind are becoming clearer and clearer. Your body relaxes a little bit more with each inhale and exhale. On the next breath in, allow your imagination to be open and receptive. Breathing in, and breathing out. Now imagine yourself driving in a beautiful car. You decide what kind of car it is. Down a sunny California street. Palm trees are waving gently in the breeze, and you're feeling that all is right with your world. You are driving along, feeling safe and secure in your wonderful car, feeling your body as it rests against the seat. No one is in the car but you. The radio is tuned to your favorite station, or maybe You crave the silence and you've turned off the radio. Simply listen. Notice what you hear as you drive along this beautiful street. Can you smell the leather of the car seats? Can you smell exotic flowers as you drive by homes with beautiful gardens? Or maybe you can smell the salty Pacific Ocean. Allow your mind to wander wherever it needs to go. Notice how you're feeling as you're driving your own beautiful car in control. Happy, powerful. Now, You are approaching the parking lot of a large motion picture studio. It's on the left-hand side of the street, so turn your left, signal light on, and turn into the parking lot. You stop at a gate and cheerfully tell the attendant your name. He smiles at you and waves you in. So, drive your car into the parking space closest to the main entrance of this movie studio. Notice that in the center of this parking space is a bright yellow star with your name inside it. In glittery letters. Now just take your time and get out of the car, close the door, and make your way into the big door of this movie studio. When you get inside, you begin to notice lots of people bustling around. You realize that you are on the set of a very important film, and that film is telling the story of your life. And you are not only the star of the film, but you are also its director. At this point, you find your way across the set to your very own director's chair. It's a special chair with an oak frame and blue canvas seat and back. Your name is embroidered on the back in beautiful bright colors. You approach the chair from behind, admiring your beautiful name on the chair, but something isn't right. There is someone else sitting in your chair. Your inner critic is occupying your director's chair. And not only that, she is actually directing your film. I'd like you to watch your inner critic for a minute. Just stand aside and notice what part of your life is being filmed right now and how your inner critic is directing this part of your life. What is she saying about this part of your life? How she thinks this part of your life should be acted. So now, remember that your inner critic is just one of your parts, that she is not you, and remember that director's chair really does belong to you. I want you to say, in your loudest, best director's voice, "Cut!" And watch as the acting and the moviemaking stops. Watch as all the actors and film crew turn to you to see what you want to do next. And just give them all a break. Say, take 10 or something like that. And watch as they all move away from you now to other parts of the set. And now just a few steps closer to your inner critic. Who is still sitting in your director's chair. I'd like you to say hello and get a closer look. Introduce yourself. Smile your most sincere smile. Everything is really okay. You are in control of this journey. You're on. You're more than welcome to shake her hand if you feel like it. Now, as your inner critic is sitting in front of you, ask her, why is she sitting in your director's chair? And I'd like you to really listen. Really listen to what she says. If you want to, you can ask your inner critic what she is afraid might happen if she were to get out of that director's seat and leave the seat. Listen. Really, really listen to what she says. Don't try to argue with her or talk back to her yet. What you're going to do now is take a moment to thank your inner critic for speaking with you today. Thank her for being honest with you. And then, if you feel like you want to do this, tell her that you are the real director of this movie and that it's time for you to sit in the director's chair again. Be mindful to watch as your inner critic gets up from the chair and leaves the set. Notice how it feels to sit in the director's chair now. As the cast and crew come back to the set and the filming begins again, Notice how you feel now that your inner critic is gone. What's it like to really be the one in charge of this movie, this film that is your life? Get a sense of being the director of your own life again and allow yourself to enjoy how that feels for a little while. Allow your breath to cement this feeling, both in your body and in your mind. It's almost time to leave now. It's the end of the day and everyone is going home for the evening. So say goodbye to everyone on the set for now and find your way your beautiful car. Start the engine, take the wheel, wave goodbye to the attendant at the gate, and feel how good it feels to be driving your own car, strong and in control, driving back through the streets that brought you to the movie studio. Driving with confidence and absolute ease. When you are ready, you're more than welcome to come back to this time and come back to the space that you're in. Wherever you are right now, notice your breathing. Don't try and change it. Just simply notice it. Feel the air as it comes into your body and then leaves. Becoming aware of your legs and maybe wiggle your toes a little. Noticing your arms again and maybe wiggling your fingers and shaking out your hands a little bit. And when you're ready, on the next breath, you can open your eyes and take up your journal and pen for a few moments and record your experience to remind yourself that you are the director of your life.
