You Are The One You’ve Been Waiting For

This meditation is called You Are The One You've Been Waiting For,

And it's from a book by the same title by Richard Schwartz,

The founder of IFS,

Internal Family Systems,

And the idea is that our best and primary relationship needs to be with ourself and is possible to be with ourself.

All the things that we turn to a loved one for,

Such as comfort,

Soothing,

Reassurance,

All of that we can give ourselves with compassion and honesty and authenticity.

We have the capacity to parent ourself,

And so this is a series of affirmations to help cultivate that idea that when I am distressed I turn to myself first so that I'm not overburdening my partner,

My friends,

The others who support me,

And then feel disappointed or resentful or begin to make up a story about how others don't care for me if they don't meet the expectations I set for my emotional regulation and how they're going to help me do that.

So,

We just start by sitting comfortably,

Letting the eyes close,

If that feels good to you,

And you can repeat out loud or quietly in your head,

In your most loving,

Compassionate voice,

I am here for me.

I will always be here for me.

And what that means is I don't abandon myself,

My anger,

My sadness,

My confusion,

My fear.

I accept all these parts,

And I hold them with tenderness and affection and humor and love.

I reassure myself.

It's okay.

It's going to be all right.

You are worthy.

You are loved.

I put my hand on my chest,

Over my heart,

And I say,

I'm here.

I accept all my parts,

Exactly as they are.

And like a mother holds the baby who is crying and distressed.

I hold myself in care and compassion.

I say it's okay.

It's okay.

You are worthy.

You are loved.

I am the one I've been waiting for.

I am the one who cares best and most for me.

And just feeling,

If it's available to you,

That self-compassion,

That love and care,

That desire to be happy.

That is our birthright.

We all just want to be happy and feel cared for and feel loved and worthy of love.

And we can give ourselves that.

Taking another moment to feel your hand on your chest,

Over your heart,

And thanking whatever parts showed up for showing up today.

And then letting the eyes open,

Return to the room.

And you can practice this meditation throughout the day,

As many times as you like,

As many times as you can,

To feel that self-connection,

That self-care,

That self-compassion.

Thank you for listening.

Have a wonderful day.