Greetings and welcome to today's meditation,
A Sacred Space for the Weary Ones.
This is an IFS meditation to help our parts to be able to unburden and so I welcome you into this sacred space.
I'm going to invite you just to settle into a comfortable and supportive position.
Whether you decide to sit or lay down,
Do what feels right for your body.
Choose what feels most at ease for you.
Take a deep breath in and slowly exhale.
Let your shoulders drop,
Your jaw soften and your belly relax.
Now gently bring your awareness inward.
Imagine yourself in a warm safe space.
Perhaps in a sun-dappled forest,
A candlelit sanctuary or a soft meadow at dusk.
The air here is so gentle.
The energy is calm.
This space,
This place was made just for you.
Before we invite your parts forward,
We'll take a moment just to enter into heart coherence.
Bring your attention to the area of your heart.
You might even want to place your hand there.
Begin to breathe slowly and deeply.
In and out through the heart space.
Let each breath be smooth,
Even,
Nourishing and gentle.
As you breathe,
Gently activate a feeling of warmth,
Maybe as appreciation or compassion or maybe even love.
It can be for a person,
A pet,
A memory that brings you joy or simply the beauty of this moment.
Let this feeling radiate from your heart.
Allow it to go throughout your body and out into the space around you.
This coherence supports your nervous system.
It helps your parts to stay connected to your heart.
And because others are practicing with you,
Joining you in this space at this time,
It also creates a field of group coherence,
A shared coherence with humanity.
It's a gentle web of safety and compassion connecting all of us.
Here in this sacred space,
Extended to all around you,
Is this open invitation from your heart to theirs,
From their hearts to yours.
Continue to extend this open invitation to the parts of you that carry worry,
Fear,
Anxiety,
Stress,
Hurt,
Trauma,
Disappointment,
The fear of not even being enough,
The ones who wonder if they have value,
The ones who have felt invisible and unseen,
Those that feel battered and bruised,
So hurt and disappointed.
Let them know that they are welcome here.
They don't have to speak.
They can arrive any way that they want,
As a feeling,
A color,
A scent,
A sensation,
An image,
A word,
A thought,
A behavior.
However they choose to show up,
They are welcome.
Let them know this is a place of freedom,
A place where liberation is possible,
Where choice is available to them.
They are not under any pressure to share,
To be,
Or to do,
But they are gently invited to come,
To just be.
Tell them,
You are free to just be.
You can come and rest.
You can breathe and soften.
In this space,
You can be witnessed without judgment.
You can be held in a sacred embrace.
You are seen here.
You are honored here.
You are valued here.
And if it feels right,
If it feels okay to do so,
You can invite them to take a breath with you,
Breathing deeply into your belly and slowly releasing,
Breathing in the qualities of self that they need right now.
Perhaps it's calm,
Compassion,
Courage,
Courage,
Clarity.
Take that in,
Whatever you need,
In the measure that you need it,
And breathe out anything they no longer need,
Any burdens that they are ready to release,
Only if it feels safe for them to do so.
This is a gentle invitation.
There is no rush.
They can explore all that's available to them in micro doses,
A little,
Little at a time,
Just a little at a time.
Let them know you don't have to let go of everything,
Just what feels okay in this moment.
You're free to experiment,
To explore,
To sample,
To see what is possible.
Invite them to notice any sensations in the body,
Any feelings,
Any thoughts that may bring guidance,
Clarity,
Or insight.
Let them embrace what feels useful and gently release what does not.
Tell them this space is always here for you.
You can return whenever you need to.
This is your sacred place,
A place of nourishment and shedding,
A place of liberation and hope,
A place where you can simply be without apology,
A place of options,
Of possibilities.
And now take one last deep breath in and exhale slowly.
Gently begin to return to your body,
To the room around you.
And when you're ready,
You can open your eyes.
You've offered a great gift to your parts within you today.
Thank you for showing up and thank your parts within you for trusting the space,
For their presence,
For all they carry,
And all that they do.
Thank you.
Thank you.
Thank you.
Thank you for tuning in to this meditation today.
Goodbye for now.
