Okay,
So let's just take a few deep breaths to settle in.
Go ahead and inhale super,
Super deep and retain the breath.
Retaining the breath below the navel.
And now exhale.
And one more time,
Inhale super deep.
Retain the breath.
And now exhale.
Extend the length of the exhale.
Okay,
Good.
So this exercise will be on connecting with the vulnerable child.
So bring up a picture of yourself as a child.
One that you can kind of connect with.
Bring this up just mentally.
Although if you have an actual picture,
That would work.
Okay,
So notice what you see.
Notice what you look like as a child.
Notice what the kind of intuitions about how you were feeling at the time.
What was your child's self feeling back then at the time?
And then reflecting in this way,
What emotions come up for you?
And give all of that space.
Feel that in the body.
Feel the emotions.
And what was this child thinking back then?
What were the thoughts coming up for the child back then?
As you reflect on that,
What feelings and what thoughts come up for you now?
What needs did the child have at the time?
Which of those needs were being met?
And then which were not being met?
Seeing all of this now,
What thoughts and emotions come up for you?
Which people back then were meeting and not meeting the needs of the child?
What were the failings in terms of the needs being met?
And by whom?
And now let's do a scene where you as the good self-parent go back to this scene and then meet the needs of your child,
Of you as a child back then.
Go ahead and develop that scene.
Shape and reshape the scene in such a way to get your needs met.
Maybe you just need to discuss things with your inner child.
Maybe you need to protect your inner child.
Develop the scene in such a way to get your needs met.
That's right.
Shape and reshape the scene.
Really let your inner child self know that everything's gonna be fine,
That you believe in them,
That you see their goodness,
Their innocence.
That's right.
Keep going.
Okay.
Now make a deep impression of this.
Really get,
Kind of take in how it is that you've got your needs met here.
See how this changes your expectations for life going forward.
And now let's kind of take this whole needs and needs meeting model,
Kind of projecting it into our real adult lives going forward.
So now imagine your life unfolding going forward.
Have these positive expectations of support,
Being loved,
Being delighted in,
Being protected,
Having your explorations supported.
And now kind of imagine moving through life in such a way that you really get your needs met.
That's right.
Keep going.
Really taking that in.
And kind of really giving yourself permission to have needs and then get them met as an adult.
Okay.
So now we're gonna do a metacognitive exercise.
So imagine yourself stepping out of the meditation,
Stepping out of yourself and then reviewing the whole meditation from this like kind of broad,
Very contextualized place.
What are the insights?
What do you see here?
Okay,
Good.
I'll count from five to one.
And when I get to one,
I'll be awake and present in the room,
Settled in the experience.
Five,
Four,
Three,
Two,
One.
Awake and present in the room,
Settled in the experience.
