Hi,
My name is Elizabeth Kush or Biz Kush as some people know me and I am a therapist,
Life coach and podcaster.
And today this meditation is all about tuning into yourself,
Tuning into the parts of you that might be showing up in this moment and allowing them to be here with curious and calm and creative energy.
So I'd like to guide you in a meditation that focuses on just being with the sensations that maybe your parts show up with.
So oftentimes our parts can initially appear for us or become visible,
Noticeable is through somatic or body sensations.
And so this is just a very introductory level or whatever,
Introductory meditation to help you be with whatever part might be showing up in this moment.
So when you're ready,
Find a comfortable position,
Whether it's seated on a chair or a cushion.
You could do this lying down if that feels more comfortable,
But take a moment to settle,
To be present,
Allowing yourself to be here in this moment.
And if you need to make some adjustments to be comfortable,
Allow yourself to do that.
And when you're ready,
You can close your eyes or if it feels more comfortable,
Just gazing softly in front of you.
And we're just going to take a slow deep breath in,
Filling the lungs and the chest and the belly and exhaling out,
Emptying,
Emptying.
Do another long deep breath like that,
Filling your chest,
Filling your belly and exhaling it all out.
One more deep breath in and exhaling out.
And there may be parts of you that show up that say,
I don't have time for this or this feels uncomfortable or there's too many things on my to-do list,
But just noticing those parts,
Allowing them to be there and bringing yourself back to your body,
To this moment,
To here right now.
Noticing the weight of gravity as you sit or lay on the floor,
Noticing where your body makes contact with whatever surface you are sitting or lying on.
And then just tune into whatever physical sensations you might be feeling right now.
Are you noticing any tension or discomfort or pleasurable feelings,
Tingling or numbness?
And just allow your attention to rest there and whatever that physical bodily sensation is.
Notice if there is an image or words or color or temperature associated with that sensation.
And as your attention focuses on it,
Does it shift or change?
Does it intensify or soften?
If the sensation just disappears or goes away,
Maybe looking through scanning your body to see if there's another sensation there that you can focus on.
And just being with that part of you for this moment with openness,
With curiosity.
And if curiosity and openness don't feel possible right now,
That's okay too.
Just allow that feeling to be there and appreciate that it showed up for you to notice.
And has the feeling spread out or thinned out or grown or shrunk while you've been paying attention to it?
Are there other parts of you that are chiming in or showing up,
Saying it's time to move on or do something else?
That's okay too.
Just notice if those parts show up and maybe just ask them to step aside while you take this time to focus on your body and any sensations that you're feeling there.
And now maybe ask that part if it has anything it needs you to know.
Ask that sensation.
And just take in whatever it has to share.
And if it doesn't share anything,
That's okay too.
Just notice the feelings in your body.
And now take a moment to thank your body and the sensations that showed up and allowed you to focus on them,
Just thanking them for allowing you to be present with them today.
And if that part of you had anything to share that feels important to go back to,
To explore a little deeper,
You can do that at any time and maybe let that part know you'll come back and do a little more exploration at another time.
And now you can bring your awareness back to your whole body,
To the contact points on the surface where you're sitting or lying.
Moving your body in a gentle way that feels comfortable to you before you open your eyes or before you focus your gaze and maybe taking one last deep breath in,
Exhaling out and bringing yourself back to the space where you are.
Thank you for participating in that meditation with me.
I find that when I bring my awareness,
My attention and focus to the parts of me that maybe are feeling tense or numb or uncomfortable,
It can ease the discomfort.
It can soften,
Especially if I'm able to just be with it without trying to fix it or judge it or make it different.
If I can just be with that feeling,
It softens.
And sometimes if I'm with it and just allowing it to be there,
It might be that I hear something from that part that I wasn't aware of,
Maybe something it's worrying about or something it wants me to be,
To notice.
And it's all great information and it's a way to just help you better understand or listen to your body to give the signals from your parts.
The more we're paying attention,
The more we are listening to our parts,
To our body,
The less we judge,
The more open we are to conversation with those parts.
The greater self energy can build and grow and calm the parts that are maybe reactive or overreactive.
Thank you for joining me in this parts work meditation.
Again,
I'm Elizabeth Kush,
Or Biz Kush,
And I am a meditator,
A meditation advocate,
A therapist and life coach and podcaster.
And if you want to find more of my meditations,
You can find them here on Insight Timer.
