Welcome to this parts work meditation on finding relief and comfort for a hurting part.
Begin by bringing your awareness to your body.
Noticing if you can make yourself one percent more comfortable.
Sitting or laying down comfortably.
Allow your eyelids to soften,
Your jaw to unclench,
Shoulders drop down from the ears.
Allow your sitting bones to press down firmly into the surface below you.
And bring your focus to your breath.
Gentle awareness of the air that's floating in and floating out.
And we begin by finding a trailhead,
A sort of indication of your part that is in pain.
Might be anxious or might be hurting in this moment.
And perhaps for you it's a physical sensation.
Or an emotion.
Or maybe it's a repeating thought in your mind.
And bring your awareness to that place.
And let's ground here firmly in our own self-energy.
Realizing that we are the observer of our emotion,
Of our thought,
Of this sensation.
You are not it.
And begin lengthening your inhales and your exhales to really ground down in your own energy and create some space between you and this hurting part.
And perhaps you can begin to notice how this part looks like.
And can you let this part know that you are here?
And you are here to listen to them.
And how do they respond to your presence?
Let this part know that you're here now,
Ready to help them find relief.
And maybe they want to tell you how tired they are,
How difficult things have been.
And how much work they are putting in to keep everything together.
Allow yourself to listen.
And maybe this part is not talking to you.
Maybe they just want to sit with you in silence.
And perhaps you can ask this part what their job is,
What they are trying to protect you from.
Why are they working so hard?
What is their role?
And maybe you notice that you have made contact with the protector part,
The part that is trying to keep you safe from any pain.
And the pain is where the work really needs to be done.
And brought to.
And you can acknowledge and thank this part for their work,
For their help.
And you can also ask them if they enjoy this job that they have.
Or if they would like to change it,
Perhaps.
And does this part inside of you wants to change their role?
Is there any openness to that,
To a new possibility?
Maybe they want to do things differently from now on.
Perhaps taking more rest and leaving things over to you.
And notice how this part begins to shift,
Begins to perhaps feel lighter,
Feel a bit relieved.
And you can end the practice here.
Take a moment to thank this part for showing up today.
Or if you want,
You can listen to the rest of this practice where we,
With permission of this protector part,
Possibly go further to meet one of our exiles.
And only proceed if you do have the permission of your protector part.
So you can ask them if they allow you through to meet this exile that is really hurting and needs your help.
And if yes,
Then you can go ahead and start to make some contact with this exile.
Just notice how this exile looks like.
How old is this part of you?
Is it one of your inner children?
And let them know that you are here now,
Holding space and compassion for them.
And perhaps this exile wants to move a bit closer to you,
To come out of the exile,
Breathing in and breathing out.
Breathe into your heart here to really feel that compassion and wrap it around them.
And there is nothing to be fixed or changed or mended.
There is nothing broken here or damaged.
The only thing here in this space is compassion wrapped around you and your exile.
And keep holding this space.
Let it be.
Let your exile share what they want to share.
And you can also ask them,
Is there anything you need from me right now?
And if it feels right,
You can proceed to provide it for them.
Set the intention to provide it.
And often our exiles are young parts of us that just want to be wrapped in our arms and be held.
So notice what you are feeling now,
What your exile wants and craves.
And I'll give you some space to explore that and to be in each other's presence.
And now this exile is released from its exile and back closer to you.
You can always come back to this practice or at any given moment check in with them and see how they are doing.
Maintaining this connection with them.
And you'll notice in your daily life you'll have the chance to integrate this as well.
A shadow work integration,
An inner child work integration.
And you'll notice you'll maybe become less triggered.
You'll feel more whole and complete inside of you.
So you can thank your exile for showing up today and thank your protector part as well for doing its job,
Working so hard.
Extending some compassion to them,
Some gratitude.
Taking a soft,
Comfortable inhale here and sighing it out.
And do that two more times in your own pace.
And gently bringing your focus back to your whole body.
Your breath.
Notice how you feel.
And if you need to yawn,
Shed a tear,
Or sigh out,
It's a sign that your parasympathetic nervous system comes online and your body is deeply relaxed.
Being able to digest emotionally and physically,
Being able to process,
It's a great sign.
And coming back into your space now and gently opening your eyes.
Thank you so much for practicing with me today.
From the bottom of my heart,
Namaste.
And I'll see you soon.
