This guided meditation is designed to be used while you go for a walk.
So if you are not yet walking,
I encourage you to pause this audio,
Grab some shoes,
And get outside.
As you're starting to move one foot in front of the other,
You can gently take some nice deep inhales and exhales,
Lengthening each of those inhales and exhales,
And even letting yourself let out some audible sighs.
This is so great for our nervous system and our body,
Especially when it's coupled with movement.
You can even give your body a little bit of a shake.
You can stretch your arms outside to side or above you,
Really waking up the body to be present and grounded in this moment as you are moving along.
And in this guided meditation,
We are going to specifically go deeper with a part.
So this might be a part that you connected with in the previous audio or in some other type of personal processing or work that you're doing with parts.
So if you haven't already,
Make sure that you bring to mind an intention with which part of you you're going to focus on.
You can pause if you need a moment to do this.
And let yourself be curious about what you know about this part already and how connected you feel to this part already.
You're just gently surveying your starting point.
And part of why we're doing this is because there's no right or wrong in terms of how you go deeper or where you go deeper to with this part.
You can simply notice where you're starting and set the hope and intention,
Whether it's in this meditation or sometime after,
To get to know this part better.
Take a nice deep inhale,
Nice deep exhale.
You can notice where in your body do you sense anything that feels connected to this part of you.
When you've thought about this part of you before or connected with this part of you before,
Have you felt the same body sensations or does anything feel different?
There's no right or wrong answer here,
You're just noticing what's happening.
You can also notice,
Does it feel as though the perspective of this part is guiding or shaping how you're seeing things right now?
Or does it feel as though you're able to have a different perspective,
A different viewpoint from which you are observing this part of you and noticing this part of you?
And if you feel as though you are just completely consumed or sucked into the perspective of this part,
That's completely okay.
What I'll encourage you to do is taking a few nice deep breaths as you continue walking forward.
You can almost imagine that this part of you separates from you a little bit and is walking right next to you.
So this part doesn't have to go away,
Doesn't need to go anywhere else,
But just see what it's like with some nice deep breaths to imagine a shift where this part of you is standing next to you,
Walking alongside you.
As you do this,
You can simply notice,
How is this part of you walking?
How does this part of you feel about being noticed by you?
Is this part of you aware that you're noticing them?
Is this part of you willingly walking alongside of you or are they wanting to stop or go somewhere else?
Are they protesting or running away or any other imagery that might be happening?
Again,
There's not a right or a wrong,
You're simply noticing what is happening for this part of you and creating space for that to be anything that might come up.
However you're envisioning this part of you,
I encourage you to imagine being in a conversation with this part,
Whether that's having the part walk alongside you in conversation or as you continue walking,
Imagining sitting somewhere with that part if there's another place that would feel safer or just more comfortable for you to imagine that part being present in.
You can ask this part of you,
What would you like me to know about you?
Now if this is new,
This might feel really strange.
So I encourage you to take a nice deep breath.
And as much as you're comfortable.
Embrace trying something new.
And imagine in this visual imagery of sorts.
What it would be like to ask this part of you.
What would you like me to know about you?
Continuing you're walking one foot in front of the other.
As you're noticing is there any response.
And if so,
What is the response.
You can pause the audio at any moment.
If you need more time in this dialogue to really hear this part out or hear anything that this part is wanting you to know.
I encourage you to thank this part of you for anything that they've communicated.
As you're asking this part of you.
What are the things that you would like me to see or to hear.
Again,
Simply noticing any response from this part of you.
Pausing if you need any more time.
With a nice deep breath.
You can check in and ask this part.
Do you know who God is.
You want to ask this without any kind of judgment or shame.
Knowing that remarkably,
Oftentimes there are parts of us that are not quite connected to our spiritual journey and the way that we might assume all parts of us are.
Depending on what kind of response that you're receiving.
Can ask a follow up question that would be fitting.
Maybe something like.
If you know God,
Do you feel safe with him.
How do you view him.
This part does not know who God is can ask them.
Would you be open to getting to know him.
With a nice deep breath,
You can simply notice what kind of dialogue naturally unfolds.
Where is this part of you spiritually.
And again without any judgment,
Without any shame.
Barring from God's compassion and mercy if it feels impossible to be compassionate on your own.
What has shaped the way that this part of you views God.
The bigger question might be what has shaped the perspective that this part holds.
And more specifically,
What is their perspective in relation to who God is in relationship with God.
Before we close,
And I'll let you know that I encourage you to take at least 10 more minutes on a walk after this audio ends,
Letting yourself further reflect on what you've processed here.
Remembering that you can always take these things to a counselor who does parts work trusted friend or mentor who understands parts work.
And if you're feeling stuck with a part can find the other track in this playlist.
That is also a walking meditation for stuck spaces.
I also encourage you to thank this part of you for engaging with you,
Allowing you to get to know them a little bit better.
And invite that part of you to be with you for the rest of your walk.
If that would feel comfortable and natural.
Nice inhale and exhale.
Okay.
Lord God,
I thank you that nothing is mysterious to you.
You would give us patience and awe for mysterious spaces that you fully see and understand in a way that is just different from how we can see and understand things.
Pray that as we journey deeper into the depths of our soul to get to know these facets of ourselves that you created and mysteriously be part of this collaborative process of you ministering to all facets of us.
I pray that you continue to point our eyes to you.
And in any ways that we hold perspectives that see you as scary or threatening or unsafe or untrustworthy.
Would you abundantly pour out your mercy and your compassion and guard us protect us from shaming ourselves.
Help us to move away from just trying to get our theology or spirituality right.
And help us to rest and your compassion and your care.
That is with us and accepts us just as we are right as we are right now.
Amen.
