Welcome.
My name is Dr.
Amelia Kelly,
And I will be guiding you through an internal family systems meditation to work with your trauma part.
Remember that all of our parts deserve a space and a place to be approached with curiosity and kindness.
And also remember if at any time you feel unsafe,
Please stop this recording,
Take some time to ground yourself and reach out for support.
So let's settle in.
Begin by finding a comfortable position,
Either sitting or lying down.
If you feel comfortable doing so,
Close your eyes or soften your gaze.
Whichever feels best to you is perfectly fine.
Take a few slow,
Deep breaths.
Allow yourself to relax more with each and every exhale.
Remind yourself that this is a space for curiosity and compassion.
Whatever arises within you is welcome here.
There are no right answers and no wrong answers to experience in this meditation.
Now bring your attention to your body.
Notice the sensations that arise as you breathe.
Feel the support of the surface beneath you,
Anchoring you into the present moment.
Gently scan your body from your feet all the way to your head.
As you continue to breathe,
Observe any areas of tension,
Discomfort,
Or even areas of ease and calm.
If you notice tension,
Simply hold your awareness without judgment.
And if it feels good,
Breathe into that space.
Now in your mind's eye,
Invite a part to arise.
Turn your attention inward and notice if there are any parts of you that want your attention today.
This part could be feeling sadness,
Fear,
Anger,
Tension,
Or be deeply rooted and connected to the origin of your trauma.
Trust whoever and whatever arises naturally,
Without forcing anything.
If nothing comes up,
It's okay.
Simply stay present with your body.
And ask yourself gently,
Is there a part of me that wants to be seen or heard right now?
When you feel connected to a part,
Any part,
Thank it for showing up.
Let it know that you are here to listen and understand,
Not to judge,
Not to fix,
Just to observe with gentle curiosity.
Now take a moment to tune into where this part shows up in your body.
Is there tension in your chest?
Heaviness in your stomach?
Perhaps a tightness in your throat?
However they show up,
Stay curious and simply notice.
If you would like to,
You can imagine you and this part in a safe space,
Or with them just present in front of you.
As you begin a conversation,
Ask this part in your mind's eye or even out loud if you choose.
What are you feeling right now?
And listen.
You can stay here and work with this part at this point by pausing this recording,
Or you can continue by asking this part,
What are you trying to protect me from?
And what do you want me to know about your experience?
Listen closely.
As the part responds,
Hold space for it with kindness.
Acknowledge its efforts to let you know how it feels,
And expressing your appreciation for how hard it has been working for you.
If you feel comfortable doing so,
You can ask this part about its story.
When did you first take on this role?
Or perhaps what happened that made you feel you needed to carry this burden?
Listen closely with curiosity.
You may notice memories,
Images,
Or even emotions arising.
If and when they do,
Hold them gently with compassion.
If nothing specific comes up,
That's perfectly fine too.
Simply thank the part for sharing whatever it can.
You can also choose to reassure this part that it's not alone,
Letting it know that you are here now and ready to support it.
You can go on to ask the part if there's anything specific that it needs from you,
Especially to feel comfortable coming forward and asking for attention any time it needs.
Many parts are simply asking for compassion,
Recognition,
And validation.
So you may lean into saying,
I see you,
I hear you,
I understand why you feel this way.
If it feels natural,
You can place a hand on the area of your body where you most feel this part as a gesture to connect and care.
If this part has told you it needs something else,
Perhaps reassurance or rest,
Simply let this part know that you will try your very best to be present and provide this,
And they do not need to carry this burden alone anymore.
Again,
You can stay here in this moment of positive,
Compassionate feedback to one another as long as you like,
Or perhaps you may lean into gratitude.
Many of these parts stay hidden because they feel misunderstood,
But today you can let this part know that you are grateful for what it has hoped for for you.
Ask this part one last time if it needs anything else.
Breathe together.
Finally,
Thank this part for trusting you enough to show up,
And let it know that you will return whenever it needs your attention.
If the part feels ready,
You can invite it to take a small step back and rest,
Knowing that you are here to care for it.
Now simply bring your awareness back to your breath.
Feel the rhythm of your inhale and your exhale.
Notice the support again beneath you.
Feel the sensation of the air around you.
Notice any sounds,
Smells,
Or other sensations in the room or space you currently find yourself in,
Bringing yourself gently back to the body.
If you would like,
You can gently wiggle your fingers and toes and bring yourself back entirely to the present moment.
When you are ready,
Gently open your eyes and just take a moment to breathe and reflect on what you just did.
If it feels comfortable doing so,
You can place your hands over your heart.
Take a deep breath in together.
Nice slow exhale.
I am honored that you took this time to be with your parts and to show up for yourself the way that you did.
Continue doing so anytime you like with any part you need.
Be well,
Everyone.
