Thanking The Protectors

This practice is a shortened version of a deeper IFS process used in my betrayal trauma workshops. In this brief meditation, you meet one protector, acknowledge what it has been carrying, and offer it appreciation and rest. Even in its short form, this ritual helps soften long-standing survival strategies and brings more ease to the nervous system. It provides a simple way to reconnect with your protective parts and experience a moment of warmth and gratitude when they feel tired, overwhelmed, or overworked.

Transcript

Greetings and welcome to today's meditation,

Thanking the Protectors.

I invite you to take a slow deep breath in,

Holding it for a moment,

And then allowing it to release fully.

Allow your body to soften just a little bit more with each exhale.

Bring to mind one protector that has been especially active for you.

It might be a part that keeps you strong,

A part that shuts you down,

Or a part that works hard to keep everything in control.

Let this protector come into your awareness.

You might sense its posture,

Its energy,

Or maybe you might notice how far or how close it stands to you.

There is nothing that you need to force.

Gently speak to it inside,

Thank you for protecting me.

You have worked so hard for so long.

All your efforts have been so that way you could keep me safe.

Take a breath and feel the truth of those words.

You may sense a softening,

A pause,

A bit of confusion,

Or maybe nothing at all.

But whatever happens,

It's exactly right.

If it feels comfortable,

You can ask,

What has it been like for you to carry this role?

To perform these duties?

To work so hard?

Then simply listen.

Without trying to fix anything.

Just listen.

And as you do,

Just imagine a warm light forming around this protector.

A light that carries gratitude and rest.

This light is being emitted from you towards this protector.

And the gentleness of the light communicates.

You are not alone anymore.

I'm here.

I'm here.

Let both of you rest in this image.

You and your protector.

Allow your nervous system to feel even a small amount of ease.

As much as feels comfortable and right for it.

It's okay to take it in in micro doses.

And as we prepare to close this meditation,

You can whisper inwardly.

I hear you.

I see you.

I thank you.

Letting it know that it can rest whenever it needs to.

Take a final breath in.

And just hold it for a moment.

And gently release it.

As you begin to return to your body.

As you come out,

Just wiggle your fingers and wiggle your toes.

Just to land back in this space at this present time.

Carrying a sense of appreciation and gratitude with you.

Holding in your heart your thankfulness towards your protector.

And when it feels right,

You can open your eyes.

Thank you so much for being with us through this meditation today.

Bye-bye for now.

Reviews

Love this and your practices, excited to explore more, thank you!