Find a quiet place where you can sit or lie down comfortably.
Gently close your eyes if it feels safe to do so.
And let's begin.
Start by noticing your breath.
Noticing its ebb and flow There's no need to change it.
Just focus on your breath.
Allow your shoulders to drop,
Unclench your jaw,
And let your hands rest softly.
Now gently bring your awareness in place.
Are you noticing your thoughts or your emotions right now?
That part of you that's noticing.
The part of you that's observing,
That's yourself.
That's your self-energy.
I'd like to get to know that part better today.
Imagine turning inward just like you're walking into a quiet,
Sacred space within yourself.
In this space,
Your self is present,
Calm,
Curious,
And compassionate.
Notice,
If you can,
The energy of self circulating through your body,
Pulsating.
That calm,
Grounded,
Connected energy.
If you don't notice any of these qualities,
It's fine.
Just invite the self to show you itself.
Just like you're welcoming an old friend.
From this place of calm and openness,
We now invite one of your parts to gently step forward.
There's no need to go searching.
Just ask,
Is there a part of me that would like my attention right now?
You might notice an image,
A feeling.
A sensation in your body,
A thought.
Whatever arises,
Just notice it.
If more than one part shows up,
That's okay.
Just kindly ask the others to give you space for a few minutes so you can focus on just one part.
But make sure you ask.
Take your time.
There's no rush.
You As you try to connect to this part you've noticed,
See if you can learn more about it.
You might ask it,
What is your role in my system?
How long have you been doing this?
What do you want to know about me?
You could even ask it.
What is it afraid will happen if it doesn't do what it does within this system?
Listen with curiosity and compassion.
We're not here to fix,
Change,
Or push away anything.
We're just here to witness and observe.
If the part is open,
You might say.
.
.
Thank you for revealing yourself to me.
I'd like to get to know you better.
Often you notice a shift or a lightness as the parts respond.
You feel an ease of tension.
Or softening.
I choose you very subtle,
But it's there,
Generally.
If your part is willing.
And let it know that you'll check back in again in future.
Thank it for taking the time to connect with you.
If you can,
Show it some love and compassion like you would to others.
Person you care about.
Thank you for doing all that it does within your system,
Which is primarily you.
Focus on keeping you safe.
And gently return to your breath.
In and out.
Feel the weight of your body.
And support beneath you.
Wiggle your fingers and toes.
When you're ready,
Gently open your eyes.
You've taken an important step in building a relationship with your inner world.
You've gotten to know at least one part of it.
Thank you for showing up for yourself today.
Be kind with yourself.
Healing is a journey,
Not a destination.
