Welcome.
Take a moment to settle into a comfortable position.
Close your eyes if that feels safe or soften your gaze and look down.
Today we're going to spend some time connecting with your inner world,
Exploring your emotions with a gentleness and an acceptance.
For some people emotions can feel scary or overwhelming.
Many of us have learned to shut them off or push them down which can happen especially after difficult experiences.
But emotions can be valuable messengers providing information about our needs and desires as well as supporting us in our healing.
So it can be valuable to spend some time getting to know them again.
Find the parts of us that we have shut down because of our past experiences.
The aim of this meditation is to create a safe space to explore your emotions and parts that seem overwhelming,
Getting to know them little by little.
Gently shift your attention to your breath.
Feel the movement of your chest and stomach with each inhale and each exhale.
There's no need to change your breath right now,
Just notice your breathing as it goes in and out.
As you continue you might notice that your breathing changes,
Maybe it slows down.
You might notice if your in-breath and out-breath are the same length.
Maybe your out-breath is slightly longer than your in-breath.
Just continue to breathe and start to allow your body to relax.
Bring your awareness to your physical body.
Notice any sensations,
Any tightness,
Maybe warmth,
Maybe tingling.
Don't judge them,
Simply notice.
Remember you have control of where you put your attention so if anything feels too much just find a way to go back to noticing your breath.
Now I want you to imagine yourself sitting in a beautiful meadow or a place that you feel safe.
The sun is warm on your skin and a gentle breeze carries the scent of trees and flowers.
Look around,
Notice any details that stand out to you.
Maybe there's a bubbling stream,
A beautiful big tree,
Maybe colourful birds.
This is your safe place,
A haven where you can explore your inner world with peace.
So include in the space what brings safety and calm to you.
As you look around feeling relaxed and safe you notice that there are many parts of you residing within this meadow.
Some parts look joyful and connected and having fun while others look scared,
Angry or sad.
Today we want to get to know one of those parts that feels disconnected.
So with kindness invite one of those parts to step forward and come a bit closer.
It could be a young version of yourself or a part that carries a past hurt,
Could be an angry or a sad part.
As it comes closer remember you have control and don't go as fast or slow as you like.
Notice the emotions this part might be experiencing.
It could be a specific emotion like fear or anger or a more general feeling of discomfort.
Notice where you feel this in your body.
Be curious about this.
Give it a moment to see if this physical sensation changes or stays the same.
Remember if you feel overwhelmed by emotions gently remind yourself that you're in a safe place and you can go back to noticing your breathing and look at the meadow around you.
Ask the part in front of you if it wants to come closer to talk.
Let them know that you're ready to listen.
Ask the part what do you need from me.
Ask the part how can we work together so I don't feel overwhelmed in the future.
See what it says and what it needs.
Ask the part if it has anything else that you need to know.
When you feel ready spend a moment acknowledging the part you connected with.
Thank it for sharing its experience with you.
Notice if there are any shifts in how you feel towards the part.
Is it the same or different to when you first approached it?
When you're ready visualize yourself walking out of the meadow.
Letting the parts know that you're here and you'll be back to listen again.
Take a few deep breaths feeling your body anchored in the present moment.
Feel what you're lying or sitting on and slowly wiggle your fingers and toes and when you're ready open your eyes.
Remember connecting with your parts and the emotions they bring takes time and practice.
Be kind to yourself throughout this process.
You're on a journey of self-discovery and your inner wisdom is guiding you.
