Welcome to this parts check-in meditation that you can do anywhere,
Anytime,
Whenever you are in need of a quick moment of self-centering and calming down a part that is activated in the moment.
You can do this practice with your eyes open,
While you are sitting,
Laying down.
So let's get into it.
Let's start with three deep breaths to ground and center ourselves.
Inhale through your nose,
Exhale through your mouth,
Inhale through your nose and release out through your mouth.
Take one last comfortable breath in and fully release that.
Allow your breath to flow naturally now and turn your attention towards a part inside of you that feels activated in this moment.
Start to breathe in loving kindness,
Breathe into your heart space and release out from your heart space.
One more time,
Inhale through your heart,
Opening up your heart and release,
Sending out this loving kindness towards every cell in your body,
Including that part.
Now notice if you are coming from your self-energy,
If you feel calm and curious or if you need to ask one of your parts to move to the side and if so,
Take a moment to ask any parts if they can please let you through now and then moving closer towards the part you want to work with today that feels triggered or activated and really getting to know them better.
How do they look like?
Is this a part that you already know or is it a completely new part of you?
What is their role and why are they feeling activated now?
Let them know that you are here with a compassionate listening ear and then ask this part if there is anything that they need right now to feel better and then providing this part with what they needed.
Notice how things start to shift inside of you.
Be with this part,
Let them know that there is a you,
There is a self-energy,
Sometimes all that the part needs is to know that.
Then you can thank this part for showing up today and opening up to you and you can exchange any last words,
Perhaps a hug,
Some compassion towards them,
Some loving kindness and gently letting this part fade into the background and redirecting your attention back to your body,
The body in your body and noticing how you feel now,
Giving yourself a big hug mentally or physically,
Thanking yourself for showing up today.
Have the most beautiful continuation of your day,
Morning or evening.
It was as always a pleasure to practice with you and I send you so much love.
