This is creating a safe inner space for your inner family meditation from page 18 in the Loving Parent Guidebook from ACA.
To begin,
Find a quiet and comfortable space.
Find a position that helps you stay alert but comfortable.
Your eyes can be open with a soft gaze on one spot or closed.
Please take care of yourself during this guided practice if it becomes too intense for you.
Open your eyes,
Look around,
Feel your feet on the ground,
Listen to the sounds in the room,
Or feel how your body is supported by the chair or whatever surface you are sitting or lying on.
Take a moment to settle in and feel your breath or listen to the sounds in your space.
If you choose the breath,
Pay attention to the part of your body where your breath feels the most comfortable.
It could be at your nostrils,
It could be in your belly,
Or in the rise and fall of your chest.
Pay attention to that one place and take a few slow breaths.
Let any thoughts you might have fade away.
If your mind wanders,
That's okay.
That's just what minds do.
Gently bring yourself back to the present moment and put your attention on your breath or the sounds around you.
Continue to breathe naturally.
As you begin the healing journey of getting to know your inner world and your inner parts,
It can be helpful to have a safe inner space for your inner family so they have a place to return to when they feel safe,
Where they feel safe,
And where you can check in on them throughout your day.
Imagine yourself showing up in a place that is just right for you at this moment.
This can be a place in nature or a place indoors.
You may have visited this place and felt a healing connection to it.
It may be a place you long to visit or maybe it exists only in your imagination.
Just take a moment and picture it now.
This is your healing,
Nurturing,
Safe space.
Let yourself settle into this healing space.
Allow yourself to look around.
Notice the quality of the light.
Take in the shapes and outlines of what you see.
What colors are in this space?
Notice the sensation of the air on your skin.
It may be warm or cold,
Dry or moist.
Feel your body in this space and notice any sensation of textures.
Is there anything around that you can touch?
What does that feel like?
What sounds are in this space?
Perhaps you are outside and you can hear ocean waves or the call of birds or the gentle rustle of leaves.
Now notice what aromas are present,
If there are any.
Now picture,
If you can,
Your inner child and inner teen finding cozy spots in this space where they can relax and feel safe.
Imagine a part of you that is young and sweet and tender.
And what does this part need?
Where would this part like to be?
Take a moment to observe and notice.
Make sure this young child is comfortable and has what he or she needs.
Perhaps a blanket,
A stuffed animal,
A cozy pillow,
Maybe even a hammock.
And now picture,
If you can,
Your inner teenager,
An older child,
A teen.
What does this part of you want?
Do the young child and the teenager want to be together and close?
Would they prefer to each have their own space?
Keep adjusting until it feels right for both of them.
Now notice that there's a spot in your space where the critical parent can hang out,
The part of you that's always worried,
Making sure you're trying to get things right.
Perhaps there's a spot in a separate room or section of the space away from the children.
See where your critical parent wants to be and keep adjusting until it feels right for the inner child and inner teen as well.
You can always drop this part if it doesn't work for you.
Now where in your body do you experience the effect of this safe space?
Perhaps you feel loosening in the muscles of your shoulders or relaxing in your stomach or a tingling in your toes or perhaps you don't notice anything at all.
That's okay.
It's just asking the question and taking a moment to notice.
This place is always within reach.
When you're in your everyday life,
You can recall this feeling in your body.
These sensations can unfold within you.
You can see the colors of this place,
The light of this place.
You can feel the textures and allow yourself to carry this space's qualities with you as you go through your day.
For now,
Take a last look around and savor the experience and feeling of this place.
Notice how your body feels and say a temporary farewell and bring your awareness back to yourself in the here and now.
Take a couple of deeper breaths.
Wiggle your fingers and toes.
Maybe roll your shoulders,
Your head.
Begin to flutter your eyes open and know that this healing energy is here for you whenever your inner family needs it.
Whenever you feel anxious or activated,
You can invite your inner family here.
Open your eyes or lift your gaze when you're ready and reconnect with the world around you.
