Updating With Compassion

Often, our parts need an update because they do not know the us of today; they still see us as vulnerable children. It can be helpful to specifically update our parts about our neurodivergence because they may not have realized that they have been struggling our whole lives because of our unique wiring, whether that wiring is innate or acquired. In this meditation, we use movie theater imagery to invite the update; there are several 2-minute pauses to allow exploration. This meditation was developed in collaboration with Emma Goldman-Sherman. Music composed by Narek Mirzaei (Music Of Wisdom). Photo by Tung Lam (Pixabay).

Transcript

Welcome to this meditation which invites you to send an update to all your parts regarding your neurodivergence. Neurodivergence includes autism and ADHD, But also takes many other forms that may be innate or acquired. Many of us are multiply neurodivergent. Neurodivergence is often a system level experience, Meaning all our parts and even ourself is neurodivergent. Yet, That information may or may not have made it to our parts. When we update our parts, Help them understand what neurodivergence means or has meant in our lives, We are often able to access more and more compassion inside. I invite you to get comfortable in your chair, To feel your feet on the ground or your thighs against your seat. Notice that you are held by gravity and furniture and let them do the holding. No need to brace yourself right now. Breathe in and out normally, Just noticing that you are safe in this moment. You may want to use your external senses, Sight, Hearing, Smell, Taste, And touch to show yourself that you are actually safe here in this moment. Once you feel safe externally, I invite you to close your eyes or have a downward gaze. Notice your internal system, Checking for any tension or tightness or any parts that are showing up in need of your attention. You can use your breath, Expanding your ribcage and slowing your out-breath to let your parts know that you are all safe right now. You can place your hands on your heart space to activate some compassion for your system, Or place your hands on your belly to hold any bracing or tension there. And you can focus your attention on any parts who are expressing needs right now, Letting them know that you are here for them. The invitation today is to update your parts using a movie of your life. Extend the invitation to the movie screening to any and all parts who might have some curiosity about what they might find out. Encourage any parts showing up to gather together in a new cozy movie theater with really comfy seats. Let them have their favorite snacks and beverages. See if they can notice your presence. Welcome all the parts in your system, Including the inner critics and the judges. Let your parts choose the seats that they want. Extend some gratitude to everyone showing up. If there are parts who are concerned about having the critics and the judges there, Invite them to sit in a different part of the movie theater. Maybe they want to watch the movie from the balcony, Away from any fear of criticism or judgment. They can have their favorite fun child-sitter take them up there and take care of them. Maybe some of the parts gathered here know you. Maybe a little. Maybe a lot. Maybe not at all. They are all invited to watch the movie of the life you've shared together. Maybe it is a short film with a few highlights. Maybe it is a longer film that goes into greater depth. Share with your parts some of the things that you've accomplished as a system. Things in your life that you're proud of. Relationships you've sustained and maintained. And hurdles that you've cleared. Take a few minutes here for the movie to play. Check in with your parts to hear their reactions. Thank them for taking in what they're able to take in. And let them know that you've been wanting to update them with something else. Something to help them all make better sense of the system. Would they be okay to stick around a little bit longer for another update? Send them some gratitude for their patience and persistence if that feels right. Let them know you want to make an announcement that will affect the whole system. And you. Let them know that they are part of a neurodivergent system. Whatever neurodivergence means to you. Maybe it is understanding that has come from a medical diagnosis, A self-diagnosis, Or simply greater self-knowledge. There are many ways to be neurodivergent and to experience neurodivergence. You could play a few clips on the movie screen of your younger self. Maybe you were struggling with feeling too much or feeling too little. Maybe you were told that you were too sensitive or not sensitive enough. Maybe you felt like an outsider because you experienced the world and other people differently. Maybe others made you feel like an outsider. You can let your system know that you were and are different because you are neurodivergent. Your wiring is different. Either because you were born that way or because your wiring got changed by life. And maybe trauma. Take a few minutes for these clips to play. In your system, Maybe neurodivergence comes with a love for words, A love for learning, A love for repeating sounds and phrases. Maybe it comes with traits like hyper-focus, Creativity, A million interests at once, A need to move and explore, Loyalty, Persistence, A sense of injustice. Maybe you feel more highly attuned to many things. There might also be co-occurring conditions you've struggled with, Like hypersensitivity, Hyper-empathy, Impulsivity, Rejection sensitivity, A struggle to focus, Demand avoidance, Anxiety, Depression. See if everyone, All your parts, Can receive this understanding that the system itself is unique and that this uniqueness comes with challenges and strengths. Like all systems, It also has the right to exist exactly as it is in this moment. If it feels okay, Extend some compassion to all your parts for everything you've navigated together. Take a few minutes here to just let this information circulate. Your parts may or may not have understood the system's neurodivergence before. Tell your parts that you'll continue to keep everyone updated because your understanding of neurodivergence will continue to unfold. See how they are responding to this news. Is there an experience of greater clarity? Do their responses make sense? Do they have any questions for you? Offer them some more love and compassion for all they may have gone through without having had this understanding. It makes sense that it's been hard for them. Spend a few minutes here. See if you can find some sparkles or glitter or fun stickers that you can offer them. Maybe some of your parts would like to play a movie of their favorite topics now. Maybe some of them would like to wander off and nap. Extend a final round of thanks to everyone who showed up. Maybe the critics and the judges now better understand what it was that they were trying to protect you from. Maybe the young parts up in the balcony better understand that they've always been perfect just the way they are. If it feels authentic, Let them know that you'll come back to spend more time with them another day. The movie they've seen will continue to shift and change because the inner system will continue to shift and change as it learns more about its way of being neurodivergent. There can be many sequels to this movie. Thanks for meditating with me today.