Begin by taking a moment to arrive and allow your body to find a comfortable position,
One that doesn't require effort to maintain.
And if it feels okay,
Let your eyes close or soften your gaze.
And first,
Notice the support beneath you,
The ground,
The chair,
The surface holding your body here.
And remember that you don't have to hold yourself up,
You're already being held.
And you can bring some awareness to your breath here,
Not changing it,
Rather noticing where is most available right now.
And with each exhale,
Invite a gentle settling,
As if your body remembers how to come home when it's safe enough.
We'll take a few moments here to sense your body as a whole.
Noticing the feet,
The legs,
The pelvis.
Sense your connection to the earth,
Steady and reliable,
Like roots resting in soil.
Nothing to reach for,
Nothing to do.
Now,
From this grounded place,
Bring some curiosity inward.
Within each of us are different parts,
Parts that hold feelings,
Roles,
Or ways of being or responding.
And in this moment,
You don't need to search for anything.
Simply invite your system to let you notice one part that might be asking for your attention right now.
Maybe it shows up as a sensation in the body,
An emotion or a feeling,
Maybe even an image,
Or just a subtle sense.
Remembering to not search here,
But instead to allow for whatever it is that wants your attention to be seen.
Take your time.
When something comes into your awareness,
See if you can stay connected to the ground beneath you and notice this part from a little bit of space.
In that way,
You're not becoming the part,
You're simply meeting it.
And if you'd like,
You might gently acknowledge it with a quiet message of,
I see you.
I'm here with you.
Notice how the part responds or if it responds at all.
There is no right way to do this.
Now check in with yourself.
See if you can sense that there is also a place in you that is aware,
Calm,
And curious.
This is the you that's doing the noticing.
And if at any point it feels like the part that you're meeting is overwhelming or taking over,
You might gently say,
Hey,
Can you step back just a little so I can get to know you better?
And then return your attention to your breath or to your connection with the earth until things feel a bit more spacious again.
From this steadier place,
Let the part know something important.
You might say to it,
You're not alone anymore.
I'm here with you now.
You don't need to change this part,
And you don't even need to understand it fully.
See if you can just simply be with it.
Just like sitting beside someone without needing to fix their story.
You might notice what it feels like in your body to relate to this part in this way.
Perhaps there's a softening,
A bit more space,
Or simply a sense of contact.
And if it feels right,
You might ask the part gently,
Without pressure,
What is it that you want me to know right now?
You don't need an answer in words.
Sometimes our parts communicate to us through images,
Sensations,
Or emotions.
So take your time here,
Letting silence do some of the work.
Now we will begin to gently complete this check-in.
You might thank this part for showing itself or for the role it's been playing.
Let it know you'll come back to it again,
And that it doesn't have to carry everything alone.
Then allow this part to settle back into a place that feels okay for it.
Maybe nearby,
But not taking over.
And you can bring your awareness back to your whole body.
Feel your breath again,
Your feet,
Your connection to the earth.
Noticing that sense of presence,
Of steady,
Open,
And spaciousness that remains when the part is no longer blended with your true self.
And rest here,
Connected to yourself as a whole.
And when you're ready,
You can invite some gentle movement back into the body,
Stretching if it feels good.
And let your eyes open.
And as you carry on with the rest of your day,
Know that you can meet parts of yourself with this kind of curiosity and care,
And always return to this grounded sense of self.
Thanks.
