Welcome,
Beautiful soul,
To this journey of deep inner connection and somatic healing.
We'll explore the parts of you that carry burdens and protect you,
As well as the wisdom of your embodied self-energy.
This meditation is inspired by somatic internal family systems therapy.
And it's an invitation to meet your internal family with curiosity,
Compassion,
And care.
As we move through this practice,
Remember that there is no right or wrong way to feel or experience this.
You're welcome to pause,
Revisit,
Or adapt the journey to suit your body and needs.
I invite you to begin by settling in to a comfortable position.
Either sitting with your feet flat on the ground,
Lying down,
Or another position or posture that allows your body to feel supported and at ease.
I invite you to gently close your eyes,
Or if that's not comfortable,
Lower your gaze and soften your focus.
Take a deep breath in through your nose,
Feeling the cool air enter your body.
Then exhale slowly through your mouth,
Allowing your shoulders to relax.
Repeat this two more times,
Letting your exhale carry away any tension.
Feel the weight of your body being held by the surface beneath you.
Bring your awareness to your feet.
Notice the connection they have to the earth.
Feel a solid support beneath you.
Imagine roots growing down from your feet,
Grounding you in the present moment.
Allow your breath to flow naturally as you rest here for a moment,
Grounded and supported.
Begin to turn your attention inward.
Imagine a warm light at the center of your chest.
This light represents your embodied self-energy,
Your essence of calm,
Clarity,
Curiosity,
And compassion.
Notice how this light feels.
Does it have a temperature,
A color,
Or a texture?
As you breathe,
See if you can invite this light to grow.
Feel it radiate through your chest,
Spreading into your shoulders,
Arms,
And legs.
Allow it to reach up into your neck,
Face,
And head.
Take your time,
Noticing the sensations as this light fills your entire body.
If it feels right,
You might silently let go.
Silently affirm,
I am here.
I am whole.
I am enough.
From this place of self-energy,
Let's gently invite a part of you to step forward.
A part that often feels protective or active in your life.
There's no need to force or analyze.
Simply stay curious.
Trust the part that comes forward,
Whether it shows up as a sensation,
An emotion,
An image,
Or even a word.
When you sense this part's presence,
Take a moment to acknowledge it.
You might say internally,
Hello,
I see you.
Thank you for being here.
Notice how this part feels in your body.
Does it have a particular shape,
Size,
Or movement?
Where does it live within you?
Ask this part with curiosity and kindness.
What are you trying to protect me from?
Pause and listen.
There's no need to rush or interpret.
Simply allow the answer to arise in its own time.
If the part feels hesitant to respond,
That's okay.
Reassure it that you're here to listen whenever it's ready.
Thank this part for its work and for the ways it has tried to protect you.
Let it know that you appreciate its efforts and that you are here to understand it better.
Ask this protective part if it would be willing to let you meet the part of you it has been protecting.
If the answer is yes,
Invite this vulnerable or wounded part to step forward.
If the answer is no,
Gently honor the protective part's boundary and return to simply being with it.
When the wounded part appears,
Take a moment to sense its presence.
Notice how it shows up.
Does it have a voice,
A posture,
A sensation in your body?
Acknowledge this part with compassion,
Saying internally,
I'm here.
I see you.
I'm listening.
Ask this part,
What do you need me to know?
Again,
Pause and listen without judgment.
Let whatever arises be enough.
If emotions surface,
Allow them to move through you.
Let your breath support you as you hold space for this part.
Let it know that you're here to support it and that it doesn't have to carry its burdens alone anymore.
If it feels right,
Invite this wounded part to release some of the burdens it's been carrying.
You might imagine placing these burdens into the earth,
Letting the ground absorb them with care.
Or you might visualize them transforming into light and dissolving into the air.
There's no need to rush.
Allow this process to unfold naturally.
When this part feels ready,
Thank it again for its courage in showing up.
Let it know that you're here to continue building trust and connection over time.
If it feels right,
You might invite this part and the protective part to rest in the warmth of your embodied self-energy,
Where they can feel held and supported.
Take a moment to sense the wholeness of your internal system.
Feel the light of your self-energy holding all your parts with love and compassion.
Notice any shifts or changes in your body.
As we begin to close this practice,
Bring your awareness back to your breath.
Feel the natural rise and fall of your belly.
Notice the connection of your body to the surface beneath you.
Wiggle your fingers and toes,
Gently bringing movement back into your body.
When you're ready,
Slowly open your eyes or lift your gaze.
Take a moment to notice how you feel.
There is no need to analyze or label your experience.
Simply honor it as it is.
Thank yourself for taking this time to connect with your inner world.
Thank your parts for their courage and willingness to be seen.
Thank your embodied self-energy for holding this space with love and compassion.
Before moving into the rest of your day,
I invite you to take 10 to 15 minutes to allow this practice to fully land.
Let your body and mind integrate the shifts that have occurred.
This time of integration is essential for deep healing,
Allowing your system to absorb and embody the experience.
Thank you for sharing your time and energy with me,
For feeling and healing alongside me.
Until next time,
With love and gratitude.
