Meeting the Inner Voices: The Critic & The Saboteur
Reclaiming Voice and Choice from the Critic and the Saboteur Within
Most of us carry internal voices that shape our self-perception, choices, and ability to evolve. Two of the loudest? The Inner Critic and the Saboteur.
While they can feel like antagonists, both voices once emerged to protect us. Understanding their patterns—and learning to respond with clarity and compassion—is an act of inner leadership.
The Inner Critic
If we had an internal “hater,” this would be it. Even little kids know what I mean—a tiny voice that keeps running commentary on how we're falling short.
Often, the Critic sounds like a harsher version of our own voice—or echoes from a parent or caregiver. It's our internal “conscience,” constantly evaluating whether we're right or wrong, worthy or lacking.
At its best, the Critic provides accountability—like the inner voice that stops us from reaching for something that no longer serves. But more often, it holds us hostage to perfectionism and punishment.
Let’s shift our relationship with this voice.
Inner Critic Dialogue Practice
Step 1: Recognize the voice.
Does it have a gender or sound like someone from your past?
Step 2: When it starts up, set a timer for 90 seconds.
Tell your Inner Critic: "You have 90 seconds. Say what you need to say."
Step 3: Listen with curiosity.
Hold yourself lovingly. Don’t believe everything it says.
Step 4: When time is up, respond:
"Thank you for your opinion. I know you're trying to help."
Step 5: If the voice continues:
"I’ve already heard your perspective. I’m choosing something else now."
Repeat as needed. You are reclaiming the power to choose your internal narrative.
The Saboteur Alarm
The Saboteur is a different voice—an ancient survival archetype. It’s your internal security alarm, activated when you're growing, expanding, or being seen more fully.
This part of you is designed to keep you “safe,” especially when visibility or change might have once felt dangerous.
Carolyn Myss calls the Saboteur one of the four core survival archetypes.
It says:
“You’re stepping out of line. You might get hurt. Better shrink back.”
But it’s not always right.
Saboteur Awareness Experiment
Try this:
Decide to hold your breath for 3 minutes.
Begin, and listen for what happens in your mind.
What voices come up? Do they sound familiar? What emotions arise?
That’s your Saboteur.
Now begin to track when this voice shows up in your life. Often it appears before public speaking, sharing your art, making a change, or setting a new boundary.
Saboteur Soothing Steps
Name it: "My Saboteur alarm is going off."
Assess: Am I growing in a way that feels unsafe? Is this expansion aligned?
Re-parent: Say, “I’ve got this. I’ll keep us safe.”
Notice the shift: Your energy returns to your body. The panic dissolves. The next step becomes clear.
Integration
Both the Critic and Saboteur want to keep you safe. They’ve just gotten stuck in outdated scripts.
By learning their voices, giving them space to speak, and lovingly parenting them into maturity, you reclaim your creative power.
Let them speak—but don’t let them lead.
Reflection Prompts
What does your Critic say most often?
When does your Saboteur show up?
How can you thank them for trying to help—while choosing your true voice?
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