Befriend Your Inner Critic: A Path to Self-Compassion

Do you feel like no matter what you do, it’s never enough? Does a harshly critical inner voice keep pushing, judging, or shaming ~ never satisfied or letting you rest?

This voice is often called the inner critic. Although it can feel relentless, the inner critic is not the enemy. It’s a protective part of us, misguided but well-intentioned, that believes it’s keeping us safe from failure, rejection, or harm.

When we approach the critic with curiosity and compassion rather than resistance or shame, something shifts. The critic softens, we begin to see what it’s been trying to protect and we open the door to more space, kindness and self-trust. Instead of relentlessly fighting with ourselves, we learn to work with all of our parts. This allows the authentic Self to lead with clarity and compassion.

In this workshop, we’ll explore how to do just that. Drawing from Internal Family Systems (IFS) therapy and pairing it with somatic awareness, restorative movement, sound healing and guided reflection, this session offers a unique opportunity to not just understand your inner critic, but to experience a more compassionate way of relating to yourself.

IFS is a therapeutic approach that views each of us as made up of many aspects of our personality shaped by our experiences. This transformative tool was developed by Dr. Rick Schwartz, and conceives of every human being as a system of protective and wounded inner parts led by a core Self.

The inner critic is one such part, often trying to keep us safe and protect us from pain. Rather than trying to silence or fight the critic, IFS invites us to listen to it, understand its role and build a compassionate relationship with it. When we do, the critic softens and we gain more access to our authentic Self and the 8 C's: confidence, calm, compassion, courage, creativity, clarity, curiosity and connectedness.

While IFS helps us recognize the inner critic on a cognitive and emotional level, somatic and sound practices let us feel the shift in our body.

• Gentle mindfulness & movement help regulate the nervous system, creating safety and grounding
• Restorative postures allow us to soften patterns of striving and control
• Sound healing & essential oils deepen relaxation, opening the door to inner listening and integration

Together, these practices allow us to not just understand the inner critic, but experience a different way of being with it.

This 90-minute workshop includes:

• Guided grounding + somatic awareness practice
• Introduction to the inner critic through the lens of IFS
• Reflective journaling + prompts to dialogue with your inner critic
• Restorative/yin poses with optional hands-on adjustments
• Sound healing + aromatherapy for integration
• Group reflection and discussion in a supportive, compassionate space

• A clearer understanding of your inner critic and what it’s protecting
• Practical tools for befriending critical thoughts instead of battling them
• An embodied sense of self-compassion and groundedness
• A felt experience of integration through sound and movement
• Greater trust in your inner wisdom

This workshop is for anyone who:

• Struggles with perfectionism, self-doubt or harsh self-talk
• Longs to feel more compassionate toward themselves
• Is curious about how therapeutic and embodiment tools can work together
• Wants to experience deeper self-trust and acceptance

No yoga, meditation or IFS experience necessary ~ all practices are gentle and adaptable & all bodies are welcome

is a yoga practitioner and educator with a Master of Teaching from OISE, University of Toronto. With lived experience navigating complex illness and emotional healing, Montana bridges somatic, spiritual, and psychological approaches to support sensitive individuals and those in life transition.

Through immersive one-on-one sessions, group classes, and collaborative workshops, Montana creates spaces where nervous systems can soften, the body’s wisdom can lead, and self-trust can be rebuilt. The work integrates trauma-informed yoga, breathwork, meditation, sound healing, energy work and reflective inquiry. With deep presence, compassion, and attunement, Montana guides others back to their inner resilience, clarity and wholeness.

is a Registered Psychotherapist (Qualifying), Spiritual Care Provider, White gay man, and settler living on land cared for by the Huron-Wendat, Petun, Seneca, and the Mississaugas of the Credit. His own therapeutic journey began in 2016 when he came out as gay.

Justin takes a compassionate, person-centered approach grounded in humanistic, psychodynamic, and Internal Family Systems (IFS) therapy, with deep respect for each individual’s lived experience and inner wisdom. He supports people navigating grief, trauma, anxiety, life transitions, relationship challenges, spirituality, and identity.

Justin's practice integrates mindfulness, therapeutic dialogue, and reflective practices to help clients move toward self-acceptance, emotional resilience, and greater peace. He currently offers psychotherapy and spiritual care at hospitals across Toronto, including SickKids, where he supports individuals and families through uncertainty, illness, and loss.

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