Welcome to this guided meditation.
Get comfortable lying or sitting and let's begin.
And now take a deep breath in and out.
And with your eyes closed,
Become aware of your breathing.
And I invite you to imagine breathing in the colors of the ocean,
Blue and green and turquoise,
Beautiful cool colors.
And as you breathe out,
I invite you to imagine breathing out colors of fire,
Yellows,
Oranges,
Reds.
So breathing in blue,
Green,
Turquoise,
The ocean.
And breathing out orange,
Yellow,
Reds of fire.
Breathing in the cool breath.
Breathing out a warm breath.
And as you breathe in the ocean and you breathe out fire,
You notice that your body is relaxing.
Any tension or stress from the day is literally dissolving on the waves of the ocean or on the flames of the fire.
Keep breathing in the ocean.
Breathing out fire.
And now I invite you to become aware of some of the inner parts of you that have been holding the microphone the most in your internal chatter,
Your internal dialogue,
Your internal self-talk.
Which of your inner parts?
Is it Colin,
The comparison monster,
Or Dora,
The doubter,
Or Irma,
The inner critic,
Or Juji,
The judger,
Or Vicky,
The victim,
Or Ruby,
The rebel,
Enelope,
The people pleaser,
Or Petunia,
The perfectionist,
Ivana,
The independent monster.
It may be one or two of these.
It may be a completely different one.
In your past day or couple of days,
Which is the part of you that has been really chattering the loudest?
And now I invite you to settle on one of those inner parts that you'd like to work with most.
Whichever one comes to mind first is great.
And I invite you now to imagine that inner part of you.
And it can even be like drawing a caricature or sensing it like a little monster inside you,
A little fuzzy monster like one of those from Monsters,
Inc.
And I invite you to imagine,
Sense or feel that that inner part is sitting outside of you and you're able to sit down and have a conversation with it.
And I invite you to start off by saying,
Hello.
And that you're here to really understand it and understand its needs.
You're here not to stop it,
You're here to understand it and listen.
And notice what happens for that inner part as you say that.
And I invite you to speak to this inner part as you're speaking to this inner part in the kindest,
Most compassionate way that you can,
As if you're speaking to a four-year-old child.
And I invite you to ask that inner part,
What is it currently afraid of?
What is it afraid of that's made it take the microphone and speak so much in the last few days?
And I invite you to ask it,
Which of the other inner parts of you does it feel are its friends?
Just listen.
And what inner parts of you are its enemies?
Again,
Just listen compassionately.
And now I invite you to ask that inner part,
What does it need?
What does it need from you or others?
What does it need?
Again,
Simply listen to what it says.
Even if what it says is completely unrealistic or out of the question,
Just listen.
What does it need?
And now I invite you to say internally or out loud to this part of you,
I'm sorry that you are frightened.
I'm sorry that you are feeling unsafe.
I'm sorry that long ago someone hurt you or made you feel unsafe.
And I really appreciate you alerting me to danger and alerting me that there's something not quite right going on and that you don't feel safe.
I hear your concerns.
I honor them.
I'm aware of them.
You are a valuable part of me.
And I honor you for being a valuable part of me.
Thank you.
Notice what happens for that inner part.
And now I invite you to again say internally or say out loud to that inner part.
I have you in my awareness.
And in my life,
I'm choosing to not react,
But to respond.
And I promise at all times to be aware of us being safe.
And I'll be taking actions that may make you feel a little wobbly.
And that's okay.
Because I'm an adult now.
I'm big now.
And I can make wise choices with the awareness that I have.
Notice what happens for that inner part.
Notice how you're feeling.
I invite you now to imagine giving that inner part a huge hug.
Let it know that it is a valuable part of you.
But it can't always be in the driving seat.
And now very slowly and gently,
I'm going to count back from 10 to 1.
And as I do,
You'll find your awareness returning back into the room,
And you'll feel light and bright and be ready for the rest of your day.
10,
9,
8,
Becoming slowly present,
7,
6,
Aware of having all the inner parts of you included,
Appreciated and integrated,
5,
4,
3,
Wiggling your fingers,
Wiggling your toes,
2,
And 1.
Blink your eyes together and open them.
And now you might want to have a big stretch up and a big yawn.
Welcome back.
Thank you for joining me for this guided meditation.
Please share this meditation generously with the people that you love and go beautifully into the rest of your day with ease,
Grace,
And magic.
