4 Part Online Workshop: Befriending the Inner Critic with Compassion

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4 Part Online Workshop: Befriending the Inner Critic with Compassion

Do you find yourself second-guessing everything you do?

Judging yourself harshly?
Feeling stuck in your head, replaying mistakes, or worrying what others think?
Does this inner pressure make self-acceptance difficult and hold you back from being the best version of yourself?**

If so, you’re not alone. Many people live with a powerful Inner Critic that creates self-doubt, perfectionism, and shame — even when they’re trying their hardest.

This gentle, supportive 4-week workshop will help you understand, soften, and transform your Inner Critic using Compassionate Mind Training (CMT), nervous-system regulation, and the Window of Tolerance.
You’ll learn practical tools to create more inner calm, confidence, and clarity — and to develop a kinder, steadier relationship with yourself.

🗓 Course Overview

1 — Understanding the Inner Critic & Your Window of Tolerance

A grounding introduction to the landscape of the mind:

• What the Inner Critic is, why it develops, and how it impacts behaviour
• Recognising your critic patterns, triggers, and inner “loops”
• Understanding the Window of Tolerance — how overwhelm, shutdown, or pressure affect your thinking and emotions
• Body-based grounding practices to return to regulation
• Reflective exploration: how your Inner Critic shapes your daily life and relationships

2 — Compassionate Mind Training Foundations

Learn the core skills that support emotional resilience:

• The three emotional systems: Threat, Drive, Soothing
• How threat-based self-criticism affects the brain and body
• Developing the Compassionate Breathing Rhythm
• Building your Inner Compassionate Self — a grounded, wise, and courageous inner presence
• Practices to widen your Window of Tolerance
• Reflection: where compassion already exists in your life

3 — Meeting & Softening the Inner Critic

Shift the relationship from fear to understanding:

• Discover the protective intention behind your critic
• CMT tools to meet criticism with strength and compassion
• Using imagery, posture, and tone to interrupt harsh self-talk
• Guided practice: A compassionate dialogue with the Inner Critic
• Learning to respond — rather than react — to internal pressure
• Reflection: noticing subtle changes in tone, emotion, and behaviour

4 — Integration, Inner Leadership & Compassionate Action

Embed your learning into everyday life:

• Compassionate strategies for navigating challenges
• Strengthening inner leadership: calm, clarity, wisdom, courage
• Techniques to return to your Window of Tolerance during stress
• Creating a personalised Compassion Plan for ongoing support
• Closing practice: cultivating resilience and inner warmth
• Reflection: your journey from harshness to compassion

✨ What You Will Gain

• A calmer, kinder inner voice
• More emotional regulation and resilience
• Less self-criticism and overwhelm
• Practical tools grounded in CMT and nervous-system science
• Increased confidence and self-acceptance
• Long-lasting skills to support your wellbeing

📍 Format

• Four sessions, 2 hours each
• Delivered monthly
• Online via Zoom
• Open to all genders
• Includes guided practices, reflective exercises, and optional between-session explorations