Get To Know A Part

This guided practice invites you to connect deeply with your breath, body, and inner world. You’ll begin by grounding in your breath, feeling its natural rhythm as it flows through your body. From there, you’ll gently expand your curiosity to notice sensations, emotions, or thoughts that arise, meeting them with openness and without judgment. As you focus on the strongest presence within, you’ll be guided to sit with and listen to this part of yourself, offering it compassion and understanding. The meditation concludes by helping you return to the present moment, carrying a sense of connection and calm into your day.

Transcript

Begin by sitting comfortably or laying down.

You can close your eyes or soften your gaze,

Whatever feels safe for your system in this moment.

Feel your breath as it enters your body and leaves,

Noticing the rise and the fall of your chest or belly.

You're not so much thinking about breathing,

But really feeling your breath,

Feeling it in your belly or the tip of your nose or your chest.

It's normal for the mind to wander.

So if you notice that happening,

Simply bring your attention back to the sensations of your breath.

Now begin to gently expand your curiosity to your body,

Noticing if any sensations,

Emotions,

Or thoughts are present.

Our parts tend to show up as thoughts or emotions or sensations or impulses.

There's no need to push anything away.

Simply notice with that sense of curiosity and without any judgment.

And now of all the parts that showed up,

Notice which one feels the strongest.

Which one has the strongest pull?

Now imagine sitting with this part in a safe space.

Notice its energy,

Its emotions.

Notice if it has any words,

Anything it wants you to know about itself.

You can ask this part,

What are you trying to protect me from?

How are you helping me?

What do you need me,

What do you need from me right now?

Offer this part compassion as though you're speaking to a friend.

As you hear from it,

You might say,

I see you.

I understand why you're here.

And I'm here with you.

When you are ready,

Thank this part for showing up and for all that it does for you.

And thank your whole system for allowing this to happen today.

And then gently begin to open your eyes.

Returning back in the room and reminding your system that you are back in your external world.

Make sure to write down anything important that may have come up for you during this meditation.

Thank you.