Just notice already where your attention is.
It might be on your phone.
It might be still getting settled.
It might be on what you just did or all you have to do when you finish this meditation.
Just notice where your attention already is.
Now I want you to turn your attention inside of yourself to what is going on in your body.
Notice if there any pain or achiness.
To what's happening in your mind.
What are you thinking about?
Is there any inner dialogue?
To what's happening in your heart?
What are you feeling?
Just notice what jumps out to you the most.
What is the strongest experience that your attention falls on?
That you're having inside of yourself right now?
When you have that experience clearly,
The thought,
The bodily sensation,
The feeling.
Notice if there's a reaction to that.
Such as I'm feeling sad and the reaction that I have is annoyed.
I'm feeling pain in my back and my reaction is afraid I'll never be free of pain.
I'm thinking about how I wish I didn't say that thing to my partner earlier and my reaction is this thought,
I hope they never leave me.
Just take a few minutes and notice what's the experience you're having and then what the reactions are to that experience.
Now imagine that these two happenings,
The experience and the reaction to it,
Are two parts of you.
You can hold out into your hands.
Maybe on the left side is the initial experience of anger and the right side is the reaction to it.
Good girls do not get angry so you need to stuff it.
Putting them or holding them in your hands might not make sense for you.
You might just notice where they are in your body.
You might just notice how they're both a little bit different or maybe where they are in or around your body.
Just notice how you're experiencing both and how you're experiencing both a little bit differently.
And then as you do that,
As you imagine both of these parts of you with a little bit of distance and a little bit of space,
Notice what this experience is like to have both of them a little bit away from you,
A little bit connected to you even within that distance.
How does that feel different?
How does your body feel different?
What are you noticing right now?
And then check and see how are you feeling towards both of these parts.
As you imagine one on the right,
One on the left,
One in your stomach,
One in your chest,
One above you,
One around you.
How are you feeling towards them?
See what would happen if you can imagine feeling a little bit of curiosity towards both or feeling a little bit of heart opening towards both.
Notice if that's easier for you to do for one and not the other or if you can do that for both of them.
And then if you can imagine a little bit of curiosity or a little bit of heart opening,
See if you could send that to both of these parts of you and then see how it is for them to notice you and notice your attention in this way.
See if there's anything that either part wants to tell you about how it might be trying to help you or maybe just something it wants you to know.
If you can,
Have both of these parts turn and look at you so they're talking to you and not to each other and see how it is for them to notice that you are not the other.
If you have some more time you can pause this and just spend some time with both of these parts getting to know them and having them really feel your attention.
But if that feels complete today you can thank both of them,
Send them some appreciation and you can even let them know this might be the beginning of a new relationship or maybe even if these are parts that you know a deeper relationship that you can have with them and that they can have with you.
And now turn your attention back to your breath,
Back to your body and then back to your phone or to your screen.
Enjoy your day.
