This meditation is inspired by a practice originally delivered by Internal Family Systems practitioner Derek Scott.
So start by finding a comfortable position.
Feel firmly grounded onto your seat.
Feel your spine rising up towards the ceiling.
Your chest is open,
Your shoulder blades are back and down.
Your hands are placed comfortably.
Taking an inhale and then exhale.
Right now you don't need to go anywhere.
Do anything or think about anything.
Continuing this inhale and exhale for a few moments.
As you continue to breathe,
Pay attention to how each inhalation enters your body and each exhalation leaves your body.
Notice it flowing like a wave.
How each breath raises and lowers your chest.
Fills and empties your stomach.
Continuing to breathe.
Let each part of you know that you do not need to go anywhere.
You don't need to do anything other than be here now.
This is what we are doing in this moment.
In another moment we might make a different choice.
However in this moment,
In the present,
We are simply breathing in and out.
Breathing in and out.
Continuing to breathe in the present moment.
Invite any part of your mind that speaks up or calls your attention elsewhere.
Invite those thoughts and feelings that may arise to just let you have a little more space inside your mind.
You don't want them to disappear.
You just want some space between you and these thoughts and feelings.
Fill this space with calmness,
Curiosity,
Compassion.
As you inhale,
Notice how this calmness,
Curiosity and compassion expands.
Notice how it coexists alongside the different parts of your mind that have become activated.
Your physical body becomes filled with this calmness,
This curiosity and this compassion.
From the crown of your head to the tips of your toes.
Feel these qualities emanate through your body.
As you exhale,
Notice that this calmness,
Curiosity and compassion,
Notice this energy living and breathing with you.
As you continue breathing,
You may notice new thoughts,
Feelings,
Body sensations arising.
For example,
Worries or doubts or other distracting thoughts might arise and take place of some of this calmness,
This curiosity and compassion.
Let the parts of you bringing these worries and doubts know that you notice them and that you will dedicate time to understand their concerns better in the future.
However,
In this moment,
You are just breathing in the present moment.
Ask these parts of you again to give you more space and continue noticing and experiencing the calmness,
The compassion and the curiosity that fills your body.
If parts of you are not willing to give you space in this moment,
Acknowledge that they must have an important message for you and there must be a valid reason for them wanting to take priority in this moment.
Send these parts of you some appreciation and your compassion.
As you continue to breathe,
You may be noticing that being in the present moment does not require any specific effort from you or any particular type of thinking.
There's no problems to solve here.
There's no list of to-dos when it comes to being in this present moment.
It's not a matter of being in the present moment.
It's a matter of being in the present moment.
It's a matter of being in the present moment.
If you're feeling alone,
That's fine.
I invite you to spend a few more moments just enjoying being.
As we are starting to wrap up this meditation,
Feel appreciation towards yourself for each part of you that brought its concern.
Feel appreciation towards yourself for each part of you that brought its concerns and asked for your attention during this time.
Thank every part of you for giving you as much space as they were able to.
And for all the hard work these different parts do for you,
Being there for you day in and day out.
Now,
When you are ready,
Gradually and slowly increase the focus of your attention.
Gradually and slowly open up your eyes and reconnect with the world around you.
