Welcome,
This meditation is a way to explore how our parts and self relate to resourcing and joy,
A relationship that may be shaped by neurodivergence.
For example,
You might have a part who is really into a certain book or streaming series,
And you can get curious about the nature of this interest.
Does the part's interest come from joy at the storyline,
Or does the part use the book or series as a way to numb out pain?
Maybe it's both.
By getting to know the part,
We can learn whether the interest is linked with joy or calm,
Suggesting the part may act as a resource.
We might learn instead that the interest is linked with numbing or distracting,
Which suggests the part is protecting something deeper that self could help with.
After getting some help,
The part would then be free to make a choice about what it wants to do,
And could become a resource for the system if it wanted to.
The first part of this meditation is brainstorming.
What are some groups of parts related to resourcing and joy in our systems?
I will name what some people have shared with me to get the reflection going.
You may want to keep a pen or pencil handy if a particular part catches your attention.
Parts who love sticky notes.
Parts who love nature or animals.
Parts who track energy and nervous system activation.
Highly intuitive parts.
Echolalia parts or scripting parts.
Parts that help us rest and recover.
Music loving parts.
Parts who love being with other neurodivergent people.
Parts who find joy in observation and discovery.
Parts who love little treasures.
Parts who love knitting.
With all that brainstorming,
Just spend a moment and you can get curious if one of these parts needs your attention today.
Or maybe your attention is drawn to another part that I didn't mention.
Take about one minute.
In the second part of this meditation,
I invite you to bring your attention to the part who most needs it.
See if you can get in touch.
It might be helpful to have a meeting place that you invite them to.
Like a movie theater,
A forest clearing,
A secret cave.
Whatever is right for you.
How is the part showing up?
Do you get a visual like a photograph or a movie?
Or maybe you are hearing sounds or phrases.
Is there a color,
Taste,
Texture or energy?
Maybe you are feeling something in or around your body.
A sensation in a particular spot.
Or a desire to move in a particular way.
Maybe whoever is there is showing up in multiple ways.
If it feels okay,
Just notice and welcome the part in the ways that it is showing itself to you.
Also,
Perhaps,
Explore the distance between you and the part.
Does it feel right in terms of being with the part instead of being fully blended with the part?
Let's spend some time here.
Just being with the part.
Receiving it as it is in this moment.
And exploring the right degree of distance will take about a minute.
Just check in and see how it is for you to be present with the part.
How open does your heart feel towards the part right now?
There is no right or wrong answer.
There is just noticing.
If it doesn't feel okay to be with the part,
It's likely another part who feels something about what we are doing.
See if that part,
With concerns,
Would be willing to give you some space to continue the exercise.
If not,
That's okay too.
It can become the focus of the exercise because it seems to need some attention right now.
If it does feel okay to be with whatever part has become your target part,
Lean into that energy and try sending it to the part.
Is the part able to feel what you are sending?
If so,
Ask them what it feels like to receive this energy.
If there is a response,
It might be positive,
Negative,
Or neutral.
Just try to notice it and be with it.
Let's spend a little bit of time here,
About a minute.
Maybe you can ask if the part trusts that you are here to get to know it better.
Or,
If it doesn't trust you,
Maybe you could ask what you could do to help build some trust.
Does the part know the present day you?
Does the part understand that you are neurodivergent?
As it is as well?
Does the part know how old you are?
If the part doesn't know this information,
See if it would be willing to receive an update about you,
The you who isn't a part.
Let's just take about a minute here.
It might feel right to stay at this step because some parts might have been working really hard to compensate for and accommodate the system's neurodivergence,
Providing resourcing without actually understanding what it meant to be neurodivergent.
Maybe some parts who pursue joy have been suppressed for system safety or only have had the right to express their joy in secret.
Certain parts might not yet feel truly safe to be here with you because they know the world to be unsafe even if you are an adult.
So if it feels right to just continue to update and notice and build relationship,
Just stay at this step.
You don't need to go any further.
However,
If there is a measure of safety and trust and a willingness to be in dialogue with you,
See if the part would be willing to answer some questions.
Just listen for whatever response you get.
Take some time with each of these questions.
What would the part like you to know about what it does for you?
Take two minutes here.
How do others,
Meaning people in the world and or other parts in the system,
How do others respond to this part's job or activity?
Take another two minutes here.
Does the part like what it does?
Or does the part feel obligated?
Is it obligated to do it?
Take another two minutes.
Whether or not the part likes what it does,
Would the part like to spend more time with you?
Get some of your help with what it does?
For example,
Joyful parts might want to spend more time playing with you.
Resourcing parts might want to collaborate with you.
Or they might want your help to stop doing what they do right now.
Take about two minutes to explore this.
As we come to the end of this meditation,
Just see if the part has anything else to share.
If it feels honest,
Let the part know that you will be continuing to spend time together.
If it feels authentic,
Thank all the parts who have shown up today and thank them for what they have shared.
I appreciate you taking the time to go on this journey with me today.
