You probably run the same self-defeating stories, the same criticisms over and over again. Make a “Top 10 Hit List” of self-critical thoughts. As you notice them arise (as they inevitably will), acknowledge it: “Ah, there you are. I was wondering when you’d show up.” Then, take a nice deep breath, and say, “May I be free from being so hard on myself, may all people be free from being so hard on themselves, may we all live with ease.”