Welcome to the forest my friend.
Welcome to this guided parts exploration.
You might hear some birds in the background.
There are quite a few mountain birds that are out and about today.
I hear some ravens cawing and yeah,
It's a good vibe.
So I'd like to begin this meditation by letting you know that you're exactly where you need to be.
That you are enough just as you are.
And that all parts of you are welcome to this meditation today.
The forest definitely feels alive today.
It's just like to remember that your internal world too has a harmony of all these different voices and all these different mixtures of expression.
So I invite you to scan the body.
I invite you to turn your attention towards this inner world.
And just notice if there's any parts that have been waiting for this gentle invitation.
I'd like you to just get curious.
Is it more than one part?
Might there be a couple different parts competing for your attention in this moment?
And if there are,
I'd like to invite you to just bring your attention towards one of them.
And maybe see if you can reassure the other one in some way.
And if there are no parts that are speaking right now,
That's okay too.
Just honoring the system that is our body.
Just like the forest has other noises that we might attune to.
But it's about where you direct your focus.
Bring your attention back towards the tongue.
And just notice if there's any parts that have been waiting for this gentle invitation.
And if there are,
I'd like to invite you to just turn your attention towards one of these parts.
And if there are,
I'd like to invite you to just turn your attention towards one of these parts.
And if there's any feelings that arise that aren't just a simple loving openness,
I'd like you to invite that part of you to maybe just take a few steps back.
See if it would be willing to give you some space to sit with this first part.
Maybe offering this part some reassurance.
Telling it that you'll be right back in just a little bit if it's willing to give you that space.
And if it is,
I'd like to invite you to notice how the body feels.
Perhaps there's a feeling of warmth or maybe a little bit of softness has been introduced to somewhere in the body that's been feeling more tense.
And now noticing if this part has chosen to give you some space,
How do you feel towards that first part?
The one that you wanted to check in with and maybe started to say hello.
So introducing yourself calmly and gently.
And seeing how this part responds to your presence.
Say hello.
Maybe tell it why you're here today.
Beautiful.
Does it have anything to share with you?
I'd like you to just see what it has to say.
Take your time.
Just sit with this part and listen to its story.
You're in no rush.
How do you feel towards this part now?
Is there anything that you would like to tell it to help reassure it maybe?
Now's the time.
Tell this part that you love this part.
That you love who it is and how it shows up and everything about it.
You appreciate it just as it is.
See how it responds.
Is there anything you can offer this part right now?
Maybe a little self-soothing or self-massage.
Maybe just holding that part of you a little longer.
Is there anything else you'd like to share with this part before we go today?
I'll give you a minute.
Lastly,
I'd like you to bring that one protector part back into this present moment.
Invite it back from wherever it was and tell it thank you so that you appreciate that part giving you space and that you'd like to introduce that same level of care and gentleness every time you interact with this part.
Maybe telling this part something reassuring or if you mean it tell this part that you love them too.
And if there's anything else you'd like to say to any parts of you that have showed up,
Now's the time.
Thank you for joining me in the forest for this gentle guided parts check-in.
I hope you have a wonderful rest of your afternoon.
Take care.
