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Stoic Morning Practice: Quiet The Inner Critic · The Stoic Handbook with Jon Brooks

• 0:00
  SPEAKER_00: Inside the vault, which you can access on stoic vault.com, I release monthly courses.
• 0:06
  SPEAKER_00: The course that I released last is the Ataraxia program, which is all about freedom from disturbances in the mind and tranquility.
• 0:15
  SPEAKER_00: And that's meant to be completed over 12 weeks.
• 0:17
  SPEAKER_00: It's a bit of a longer one.
• 0:18
  SPEAKER_00: Other ones you can do in a much shorter space of time.
• 0:21
  SPEAKER_00: But the one I released before that was all about morning meditations.
• 0:25
  SPEAKER_00: And there are 11 morning practices that you can do every day in a sequence, and you can pick out your favorite ones and do those over and over again or just do the whole sequence on repeat.
• 0:36
  SPEAKER_00: This is one of the meditations from that course.
• 0:39
  SPEAKER_00: If you would like to listen to the whole course plus all of the other courses, about 14 or 15 at the moment, and counting, you can visit stoicvault.com and get access, and I'll see you inside.
• 0:51
  SPEAKER_00: Otherwise, and for now, enjoy this Stoic Morning Meditation.
• 0:59
  SPEAKER_00: Close your eyes.
• 1:02
  SPEAKER_00: Take a breath.
• 1:06
  SPEAKER_00: Doesn't have to be a special breath, just a normal one except you breathe with full attention.
• 1:15
  SPEAKER_00: Now listen.
• 1:17
  SPEAKER_00: There's a voice in your head, and it has opinions opinions about you.
• 1:24
  SPEAKER_00: It may very well be quiet this morning, or it might be loud, but it's there running its commentary.
• 1:34
  SPEAKER_00: What you did wrong yesterday, what you'll probably mess up today, what's lacking?
• 1:41
  SPEAKER_00: What's not enough?
• 1:44
  SPEAKER_00: It sounds authoritative, like it knows something you don't.
• 1:50
  SPEAKER_00: But it doesn't.
• 1:54
  SPEAKER_00: Epicita said it's not things that disturb us but our judgments about them.
• 2:02
  SPEAKER_00: That inner critic, it's not reporting reality.
• 2:07
  SPEAKER_00: It's constantly adding judgment after judgment to reality and presenting them to you as facts that separate the two.
• 2:19
  SPEAKER_00: Think of something the critic has been saying to you recently.
• 2:24
  SPEAKER_00: Maybe it's about your work, your relationships, your body, your progress something it keeps repeating.
• 2:35
  SPEAKER_00: Let the criticism come.
• 2:47
  SPEAKER_00: Now strip away the judgment.
• 2:50
  SPEAKER_00: What is the bare fact underneath?
• 2:53
  SPEAKER_00: So the critic says you're failing.
• 2:56
  SPEAKER_00: The fact might be that project didn't go the way you wanted.
• 3:01
  SPEAKER_00: The critic says you're not disciplined enough.
• 3:05
  SPEAKER_00: The fact might be you missed two mornings of practice this week.
• 3:11
  SPEAKER_00: Can you feel the difference?
• 3:13
  SPEAKER_00: The fact is manageable.
• 3:15
  SPEAKER_00: It's something you can work with.
• 3:17
  SPEAKER_00: The judgment, as convincing as it feels, is a weight designed to crush you.
• 3:26
  SPEAKER_00: The Stoics spent their lives practising this very skill.
• 3:30
  SPEAKER_00: Marcus Aurelius wrote in his journal, this thing, what is it in itself, in its own nature?
• 3:38
  SPEAKER_00: Strip away the story and see the thing as it is.
• 3:43
  SPEAKER_00: When the critic speaks it's adding layers that don't belong there shame where there's only information, failure where there's only feedback, permanence where there's only a moment.
• 4:01
  SPEAKER_00: You don't need to argue with the critic.
• 4:04
  SPEAKER_00: You don't need to replace negative thoughts with positive ones.
• 4:08
  SPEAKER_00: That's a different game.
• 4:10
  SPEAKER_00: And the stoic move is much more simple.
• 4:15
  SPEAKER_00: Just ask Is this a fact or a judgment?
• 4:22
  SPEAKER_00: And if it's a judgment, you don't have to agree with it.
• 4:25
  SPEAKER_00: You can hear it the way you'd hear someone shouting opinions on the street.
• 4:30
  SPEAKER_00: Noted but not accepted.
• 4:36
  SPEAKER_00: Take a breath now Okay, before the day begins and the critic has fresh material to work with, set one thing straight.
• 4:56
  SPEAKER_00: You are not the worst version of yourself that the voice describes.
• 5:02
  SPEAKER_00: You are the person who noticed the voice and chose not to obey it.
• 5:07
  SPEAKER_00: I think that's strength.
• 5:10
  SPEAKER_00: It's quiet, it's unremarkable, but it's real strength.
• 5:19
  SPEAKER_00: Take one more breath now let your body settle.
• 5:27
  SPEAKER_00: The critic will speak again today.
• 5:32
  SPEAKER_00: When it does, you know the move.
• 5:37
  SPEAKER_00: Fact or judgment.
• 5:42
  SPEAKER_00: Answer that one question and the grip loosens every single time.
• 5:55
  SPEAKER_00: Open your eyes when you're ready.