Let's begin.
Take a moment to get into a comfortable seated posture,
Sitting up nice and tall in your spine,
Balancing your head and shoulders over your hips.
Alternatively,
You can lay down,
Relaxing and releasing into the floor underneath you.
Feel the weight of your body supported by the surface underneath you.
Close your eyes and turn your focus inwards.
Now,
See if you can connect to your core self,
The core of you that contains compassionate,
Spacious,
And curious awareness.
Connecting to your core self,
This is the energy we will be befriending your inner character from.
When you're ready,
We will move forward and connect to one of your inner characters.
Consider choosing a character that is easy to befriend.
This could perhaps be a part of yourself that is genuinely helpful to you or to others.
Welcome this part of you forward.
If it helps,
You can bring yourself back to a recent situation where this part of you was active to bring it up,
Remembering how you felt in your body at that time.
When you can feel this character with you,
Bring your awareness to however it is appearing inside of you.
The part may present itself to you as a feeling,
A thought,
A voice,
A color,
Or an energy.
Hold space for it to be there and just see what you can notice about it.
Then,
See if it's possible to get some space from this part,
As if you are moving from being inside of it to looking at it from the outside.
At this point,
You may see an image of this character in front of you.
If so,
Notice what it looks like,
What it's doing,
And what its demeanor is.
And then,
From an open-hearted and curious place,
Connect to this inner character and see how it responds to your presence.
Let it know that you want to get to know it and see if it's open to that.
The following questions are prompts.
You may use them or you can have your own natural dialogue with this part of you.
And you can pause this meditation if you need more time with each question.
You can ask this character,
What is your role in my life and how do you help me?
What qualities do you have?
Do you have any messages that you're trying to tell me?
Do you need anything or do you have any requests?
If you'd like,
You can now go into a natural dialogue with this inner character,
Learning more about it and asking it any more questions that you have.
If it feels right to you,
You can extend some gratitude,
Appreciation,
And recognition to this inner character for everything that it does for you.
It may also feel natural to give this character something that it needs right now.
Notice how this character feels and responds when it is heard.
Then,
Let this inner character know that it can always communicate with you if it needs to,
Now that you've made a connection with it.
And then say goodbye for now.
Then,
Allow this visualization to dissolve.
Take a few moments to breathe and integrate what just happened,
Allowing it to sink in.
Whenever you're ready,
You can slowly start to transition back into the outer world,
Feeling the surface underneath you,
Beginning to hear the sounds around you,
And feeling your breath and your body.
If it feels right,
You can stretch or move your body a little bit as you prepare to wake back up.
And then,
Whenever you're ready,
You can open up your eyes.
This meditation is now complete.
