Take a gentle moment to tune in with your inner world.
This practice is a gentle guidance back home to yourself.
We are so often consumed and caught up and preoccupied by what is happening around us,
By our external world,
That we completely forget to notice our internal world.
This practice is based on the IFS model and we will be doing some gentle parts work.
Let's start with taking a few deep breaths and we're going to centre ourselves first of all back into our self-energy which is the essence of who you are.
Because you are not your anxiety,
You are not your grief,
You are not your confusion,
You are not your pain.
You are that person,
That being who observes,
Who feels it.
So with that awareness,
Start to deepen your breaths and as you do so,
Allow new and cleansing air to fill up your lungs.
Feel it ripple down all the way to where you have that sensation in your body.
And then exhale and imagine you are breathing out just a little bit of your heavy load.
Deep,
Thin,
Cleansing,
Refreshing air.
Feeling more space exist within you.
And exhale,
Releasing some of that heavy load and creating even more space.
Continue taking a few deep breaths in your own pace and I'll check back in with you in one minute.
If tears start to fall,
Let them.
If your breath starts to get a bit shaky,
Let it.
Letting go of the deep breathing and noticing how this one minute of nervous system regulation has impacted you.
Maybe the clouds have lifted just a little bit.
Maybe there is a bit more space inside to have some spaciousness for whatever is going on inside of you.
And allow your attention to drift towards the feeling or the thought,
The emotion that is really screaming for your attention right now.
Perhaps it's a repeating thought,
A consistent pressure in your chest.
Follow this trailhead.
Follow the road to your pain.
And if it gets challenging,
Don't forget to breathe.
Now notice as you have travelled to that place that perhaps its intensity has already lessened.
But perhaps it's already a bit less scary,
A bit less heavy than it was before.
Now visualize how big this is.
Is this feeling really huge and taking up so much space inside of you?
If so,
Then you can allow it to take up some more space.
You can bring it the gift of spaciousness,
Sending more space into your body with every breath as if you are honouring this part inside of you,
As if you have stopped fighting with it and brought it a gift in peace.
And perhaps you don't have to stay inside yourself but you can also show this part,
The room that you are in right now.
Perhaps they would like it more to be seated next to you,
In front of you or to just float somewhere in the room or perhaps sit in a corner or lay on the floor.
And notice how they respond to this gift of space.
Possibly they start to calm down.
They start to feel less locked up,
More like they can breathe,
They can take up space.
Their existence is validated.
We spend so long and so often denying,
Suppressing our pains,
Our wounds or we want to fix them,
Heal them,
Heal ourselves as if we are a project to always work on,
Which you are not.
You are truly already whole and complete just as you are.
Sometimes we just need to bury the hatches and stop fighting with ourselves,
With parts of ourselves and simply allow them to be here.
Can you gently start to peel off layer by layer and see that there is nothing to be afraid of inside of you.
Nothing can hurt you.
You can let this part know that you are here with them,
That you are present,
That you are present with them,
That you hold space without any judgement.
We are all so very different,
Some of us see certain parts as our inner child,
Others see it as objects such as a rock or a cloud or energy.
So perhaps your part can speak and wants to speak to you or maybe it doesn't.
I'll give you two minutes now to have some me-time with this part,
To exchange any words,
Ask for any advice or what they need or to simply be with them.
Gently closing up the conversation and becoming aware of the sensations in your body and how your part has perhaps changed.
We get lost sometimes in the permanence of things.
Your anxious part can change,
Your grieving part can change,
They don't always have to be stuck in the same state of feeling,
In the same degree of emotion,
Of pain and maybe just by being with them today,
You've lightened the load,
For them,
For yourself.
If it feels right for you,
You can extend some gratitude towards this part,
Perhaps even giving them a big hug,
Holding them tightly,
Extending deep compassion.
Thank you for showing up today,
I appreciate you.
I see you and I love you.
I love you so much.
If it feels right,
You can take a deep breath in,
Let's do that two more times,
Take a deep breath in and release.
One last big breath today,
Beautiful.
Thank yourself for showing up,
Embrace yourself,
Love yourself.
Let's bury the hatches and stop fighting ourselves constantly.
How would the world look like if we would all love ourselves and our parts so compassionately?
If we would all show up from that place?
I believe the world would be a much better place.
Thank you so much for tuning in with me today.
My name is Anais and it's been truly an honor and a pleasure to guide you today.
I'll see you next time.
Thank you so much for tuning in with me today.
My name is Anais and it's been truly an honor and a pleasure to guide you today.
I'll see you next time.
