We are going to focus on a part of you that is feeling anxious right now.
So,
I invite you to pause and turn your attention inward,
Noticing where this anxious part is showing up inside of you.
Do you notice it in your body?
Maybe there is a tension in your shoulders,
Tightness in your chest,
Or maybe a knot in your stomach.
As you notice the physical presence of this part in you,
You may want to place your hand in that area of your body as you begin to make a connection with this part inside of you.
This part may also be showing up in your mind.
Are you aware of any racing thoughts?
Or maybe simply a concerning thought repeating itself over and over in your mind.
As you notice this anxious part,
Deepen your breath,
Increasing the length of your inhales and exhales,
And see if you can use your breath to gently touch the anxious part within you.
As you do this,
Ask the anxious part if it would be willing to create a little space so you can be with it and focus on it with more clarity.
Invite it to step out in front of you.
As you do this,
You may have an image that comes to you of what the anxious part looks like,
Or you may simply feel a sense of its presence here with you now.
As you are here with this anxious part of you,
Take a moment to observe.
Notice yourself.
How do you feel towards this anxious part of you?
See if it feels possible to be curious about it.
Do you notice any compassion or concern for this part of you as you see how much it is suffering in its anxiety right now?
If you notice any other feelings towards this part,
Such as frustration or resistance to it being here,
Or anger,
See if the parts of you that are holding those feelings would be willing to make a little bit of space so that you can really be here fully present with this anxious part of you right now.
If the anxiety starts to feel overwhelming,
See if it's possible to create a little more space between you and the anxious part,
Maybe taking a step backwards.
You can also gently ask the anxious part not to overwhelm you.
And now,
As you are here with this part,
What do you notice about it?
What does it look like?
What is it doing?
How old does it seem to be?
See if it is aware of you here with it.
You can ask if it is willing to communicate with you.
Ask it what its fears are.
How did it come to feel so anxious?
What is it worried about?
Like a loving friend,
See if you can really listen to this anxious part of you,
Trying to understand why it is so anxious.
Often,
Suffering parts of us simply want to be acknowledged.
So you may try telling this part of you in a loving way.
I see that you are scared.
I see you are very anxious.
Is it able to hear you?
If there is a sense of disconnection,
Invite this part to look at you,
Even if just for a moment.
Is there anything else this part wants to share with you?
What do you sense this part needs from you?
See if this part is willing to breathe with you,
Inviting it to increase the length of its inhales and exhales,
And slow its breathing to match the cadence of your breath.
And now ask this part if it would like to connect with God.
If it has concerns or reservations about that,
Take a moment and ask what those are.
It is perfectly fine if this part prefers to just stay here with you,
Spending more time communicating with you,
Or just breathing in your calm presence.
But if you notice a sense of openness from the part,
Prayerfully invite the presence of God to be here with this part right now.
How do you sense God revealing himself?
Maybe you notice the presence of the Holy Spirit.
Maybe God the Father.
Maybe Jesus,
The Prince of Peace.
Or you may notice the presence of light,
Or spaciousness,
Or calmness.
Can this part sense God right now?
How is God responding to this part?
How is this part responding to God?
Does this part want to share its anxious concerns with God?
Or maybe it simply wants to rest in the presence of God's peace.
Is there anything it wants to ask of God or give to God?
Continue to use your slow,
Rhythmic breath to help this part settle as you continue to hold space for it to be with God.
Breathe in and out.
In and out.
In and out.
Continuing at this pace for a few moments of silence,
Giving space for this part to be with God.
And now,
As you continue to breathe,
Let this part know that our time here will come to a close in a moment.
But its connection with you and with God does not have to come to a close.
Is there a word or image that you can hold on to,
Making note of it so you can help this part remember and reconnect to the presence of God?
Is there a commitment that this part needs from you moving forward to make space for it,
To notice it,
To continue building a relationship with it?
Continue to breathe slowly with this part,
Noticing that even as you breathe,
You can use your breath to help this part feel a touch of the presence of God.
And as the meditation closes,
Let this breathing continue as you transition back to the external world.
