Encourage your inner voice to be kinder to you and to others

Bring awareness to your thoughts
Initially, you may need to sit quietly to do this, but with practice, you will become attuned to the voice in your head whilst walking, working, and talking to others.

Start to identify the traits of your inner voice
Who does your inner voice remind you of? Does it remind you of a celebrity or a friend? Is it friendly? Is it critical?

When you hear your inner voice speaking, question it
Question your inner voice like you would other people, be curious. There are many perspectives and your inner voice offers only one viewpoint - try to think of the other ones.

Find a gentle, positive character for your inner voice
Remind your inner voice to speak kindly. This will help you to be more curious and open in your thinking.