Hello and welcome to this inner parts meditation.
This practice is based on the internal family systems therapy model.
In this meditation,
We will be getting to know a part of you right now that is calling out for your attention.
Sometimes you feel activated in some way,
Lonely,
Angry,
Anxious.
In this meditation,
We will get to know this part inside of you and we will allow space and healing to enter in.
Know that there is absolutely nothing you need to accomplish or achieve.
This meditation is about holding ourselves and holding all parts of us with compassion,
With curiosity and with calm.
We begin by nestling into a comfortable position,
Making sure that nothing is bothering you and that you are fully able to relax and drop in this practice.
We will start by shifting our awareness into the body.
This is a moment of coming home to ourselves,
Out of the mind,
Back into the body.
Scan the whole back of your body,
See if you can drop into your body and maybe you can already start by asking your parts if they are willing to move to the side and create a bit of space.
As you are beginning to get back in tune with physical sensations,
You might notice you feel the need to take a few deep breaths,
Possibly even sigh it out as you exhale.
Allow your breath to be comfortable.
It takes a little while for the body to regulate itself and we are just starting to give ourselves some space for self-regulation and as you are laying there with your breath comfortably shifting and moving around,
Possibly feeling a bit more relaxed in your body,
Let's find the part that we want to work with today.
Maybe it's in the form of a thought,
Maybe an emotion or possibly a physical sensation.
As you find this part,
Notice how you feel towards it,
If you resonate with feelings of calm,
Curiosity,
Kindness,
Confidence,
Then great,
Keep that open,
Kind awareness.
If you are noticing any resistance or judgment towards this part,
Then realize that this is another part trying to protect you and that's ok.
You can choose to have this session around that part that's in the way or you can simply ask the parts if they would please gently relax back and move to the side so that you can pass through and make contact with the part that you want to work with today.
Notice what is happening inside of you,
Maybe you need to ask again inside of you if parts are willing to make some space and step back until you can reach the part that you want to reach.
And then now,
We'll gently move towards the part and we'll ask them to make themselves known.
Notice what comes up for you,
How do they look like?
Let this part know that you are here and that you are listening and you can repeat towards this part,
I hear you,
I am with you,
I am here for you,
I am listening now.
You can ask this part if there is anything they want to share with you,
Maybe why they are feeling triggered or maybe they want to let you know how exhausted they are by doing their job constantly and maybe you just want to be with this part.
Maybe that's enough,
Maybe it's enough to simply have your compassionate presence,
Maybe you want to hold them in your arms and simply be with them or maybe you want to tell them some things or they want to tell you some things and you can thank them for all the work that they do and you can let them know that they don't need to work as hard now because you are helping them out,
You hear their concern,
You feel their pain,
You know how exhausted they are and you are taking over now,
You are here with them and for them.
Do you notice any difference in how you feel and how this part feels?
Maybe there is a sense of relief,
Now they can rest or do whatever they want to do and you can thank them for being open with you,
Being honest and making contact with you today.
Thank you part,
Thank you.
Maybe you want to hold them in your arms and keep them close with you,
Optional is to ask this part what they need and you can set the intention to provide it for them,
As if this constant stream of love is being sent towards them from now on and gently coming towards the end of our practice,
Start to take deeper and bigger breaths comfortably and you can invite your part or parts to breathe with you,
You can invite them to join you as you all take a few soft,
Comfortable breaths together and gently bringing your awareness back to your whole body,
Feeling those contact points of your body with the surface below you,
Noticing where your body ends and where the surface begins,
Becoming aware of the sounds in the room that you are in,
Picking up on the sound that is the furthest away from you and then listening to the sound which is closest to you and then slowly opening your eyes and allow some time to orient back in your space,
Allow your eyes to really slowly drink in all the different colors,
Objects,
Shapes of your environment,
Allow your eye movements to be slow and just balancing our nervous system just a little bit more,
It is completely normal if you feel the need now to yawn,
To sigh or if tears are coming,
These are all signs of release,
Be gentle with yourself and with your parts,
I'm sending you a lot of love and I'll see you next time.
