Music So once again making yourself comfortable,
Closing your eyes either fully or partially whatever works for you.
Taking a few deep breaths.
Tuning into your internal system.
Your inner system.
Various parts of you that motivate you,
That protect you,
That offer you wisdom.
Maybe noticing the first part of you that comes to mind.
Maybe a child part of you who sometimes feels frightened.
But who gives you information.
Maybe a wise part of you who helps to take care of that child part.
Maybe another adult part of you.
Whatever part comes to mind initially.
It might even be the inner critic that comes to mind.
We're not going to go into any depth with any of these parts.
We simply want to acknowledge them.
All of our parts are really important in our internal system.
There's nothing wrong with any of them.
There's no need to comment on what they're doing.
In fact at the base of the motivation of all of the parts of us is a desire to be happy.
To be safe.
To feel loved.
Simply connecting with this part that comes to mind.
And as you would with any person on the street.
Just acknowledging that they're there.
And acknowledging that they just want to be happy.
Once you've acknowledged one part of you then and you're feeling ready then move on to another part of you.
Once again we're not going deeply into the story of that part.
We simply want to honour that they're there.
That they exist.
We also want to acknowledge that they just want to be happy.
They're doing the best they can to be happy.
And when you're ready moving on to another part.
Taking your time.
There's no need to do this quickly.
Maybe you're still with the first part.
You're simply wanting to spend some time,
Some uncomplicated time.
With a few of our internal parts.
Oh you just want to be happy.
Yeah I get that.
Do you feel yourself starting to be drawn into the story of the part then?
Just bringing in that little wedge of mindfulness.
We're not going into the story.
And you keep a little distance between yourself and that part.
An honourable distance.
Honouring this part.
Honouring yourself as well.
I just want to be happy.
You just want to be happy.
We're doing the best we can.
If you find your mind wandering.
When you find yourself getting caught up in the story of one of your internal parts.
In bringing your awareness to something simple like your breathing for a while.
Anchoring your awareness in your breathing.
Noticing a few breaths.
When you feel ready.
Going back to acknowledging another part of you.
Maybe there's a part of you that tends to your physical comfort.
Set some boundaries and takes care of you physically.
Acknowledging and validating that part.
Maybe there's a part of you who motivates you to do some practice,
Some mindfulness or self-compassion practice.
Honouring that part.
Maybe there's a part of you who shuts your system down as a protective measure.
Honouring that part.
Maybe there's a part of you who shuts your system down as a protective measure.
Just as we don't get to choose the members of our family.
We don't get to choose the members of our internal family.
But we can learn to be with each of the members of our internal family.
Starts with acknowledging that they just want to be happy.
Finally checking in.
Are there any other parts of you that you haven't tended to that you haven't noticed?
Just check in with your internal system.
And then when you're ready starting to transition out of this practice.
Expanding your awareness to your breathing first noticing a couple of breaths.
Expanding your awareness out to the rest of your body.
Maybe starting to move your fingers,
Your toes,
Your wrists,
Your ankles,
Your shoulders,
Your torso.
You're ready opening your eyes.
Maybe taking a look around the space that you're in just to orient yourself to this space.
Having a stretch,
A sip of your drink.
