Welcome to your guided meditation.
Get comfortable in the seated position of your choice with a tall,
Natural spine.
Rest your hands wherever they naturally fall.
Gently close your eyes or soften your gaze.
Let's take three deep,
Slow breaths.
Take a deep breath in.
And long breath out.
Breathe in fully.
Let your belly expand.
Breathe out slowly.
Breathing.
Breathe out.
Return to your natural breathing.
And notice the effects of that long exhale.
Do you feel the slightest sense of calm?
Ease,
Relief.
Stay with your breath.
Feel each inhale and exhale.
Breathing in… Breathing out.
In.
Soften your face.
And clincher jar.
Relax your arms.
Relax your shoulders,
Arms,
And hands.
Relax your body.
Invite you to bring a gentle,
Friendly Curious attention.
To your inner world.
How are you feeling right now?
Notice whatever thoughts,
Emotions or sensations are most present.
Bring your attention to whatever feels most intense or uncomfortable.
That it exists.
Don't rush to explain or understand it yet.
Just breathe with it.
Notice any urge to turn away,
To avoid.
To shut it down.
Instead,
Lean toward it.
Go in.
Where do you feel it in your body?
Breathe into that place.
With each breath.
Create a little more space.
Offer a little more acceptance.
Wrap your awareness around it.
Like you're wrapping your arms around someone you love.
As you stay with it.
See if you can name this part of you.
Is it a perfectionist,
A controlling part,
A fearful part,
A workaholic?
A people pleaser.
Maybe even a few parts at once.
Try seeing this part not as a flaw.
But as a protector.
Something.
That has been trying to keep you safe.
Maybe it's in pain.
Maybe it's struggling.
Meet it with kind,
Curious attention.
Expand your curiosity into this aspect of yourself.
Does it have a color or a shape?
What do you know about this part?
Listen closely,
Let it speak up if it wishes.
Let it be seen and supported.
Gently witness whatever is arising.
Without judgment.
Without needing it to change.
Remember,
It is just a part of you.
It is not who you are.
Keep breathing through the sensations.
The feelings,
The thoughts.
Give them room.
Give them acceptance.
They are part of the landscape.
Not the whole of it.
Ask gently.
What do you need?
What do you need?
And trust whatever comes forward.
An image,
A word,
A feeling,
A memory.
Where they speak.
Let it be hard.
Fill into your inner landscape now.
Notice how you feel.
Has anything shifted even slightly.
A little more clarity.
A little more calm.
A little more compassion.
Or maybe nothing has changed and that's okay too.
When we allow ourselves to truly stay with the feeling or emotion.
Without pushing it away.
Without feeding it more story.
Just giving it a curious,
Kind attention.
Its intensity can begin to soften.
And as it softens.
There can be more space for compassion.
Clarity.
And calm to come forward.
Every time you feel triggered.
Come back to this.
Turn towards yourself rather than away.
Give every part of you the space to be seen and heard.
Until it feels safe again.
