These next few minutes are just to help you get situated to do any of the meditation.
I'll offer you some guidance about inner work,
And you'll get a sense of what it's like for you to go inside.
Find a quiet place that feels safe,
Where you won't be interrupted.
If you can get it dark,
That's ideal.
Put your phone somewhere else.
It's okay to not care about it for a little while.
Make sure you can sit or lie down comfortably,
With your back fully supported.
Settle in.
This is an adventure,
And you can't get it wrong.
There's no such thing.
You may see dark the whole time.
That's natural.
Most of us are taught to always look out at the world,
Not in.
We don't learn about the inner world or get any help developing the senses used there.
As you go inside more,
You'll get a feel for what's there.
You might begin to see your parts.
You might not.
Everyone has their own way of getting around in the inner world.
Your way is for you to discover.
Often when you go in,
The first thing there is a part of you that doesn't want you paying attention to your pain.
It's protective and can show up as distracting thoughts,
Fuzziness,
Sudden physical discomfort,
A wall,
All kinds of things.
If this happens for you,
Simply notice it.
A lot of times,
Once you really acknowledge a protective part,
Ah,
Yes,
There you are,
It will ease back and you begin to perceive other parts.
But if it feels strong,
Like blockage,
Respect this.
In the Meet Your Protector meditation,
You can focus on this part,
Learn what it's afraid of for you,
And directly address those fears.
Once you have a good relationship with your protector,
You can work with your wounded parts in a safer and deeper way.
Okay,
Let's go in now,
Just to get oriented inside,
Not to do any work.
That will come in other meditations.
Turn your attention to your breathing.
Just drawing in a slow,
Easy inhale and allowing your exhale to take care of itself.
Just ride along the top of your breath as if it were a wave,
Rolling in gently,
And then rolling back.
You're floating on the top of your breath as if rocking on gently moving waves.
Slow your inhale down even more,
And continuing to let your attention rest right there on your breath.
And on your next inhale,
Ride along that wave,
Let it carry you deeper inside,
Closing your eyes if that feels comfortable.
Notice what that feels like.
To be in.
Just see what's there.
What comes up first?
You're just allowing,
Noticing.
Do you notice your heartbeat?
Do you notice a thought?
Do you see any images?
Just wait for your inner experience to unfold gently.
Notice that your breath is still right there with you,
Supporting you.
Never leaving you.
Notice that as you are inside,
Your body is still with you.
See if there's any sensation anywhere in your body.
You're just gently placing your awareness on it.
Or maybe you've noticed that,
Ah,
Yes,
There is a protective part.
See what that's like.
Not fixing it or changing it.
Just seeing if there is a part of you that's come up with a cluster of thoughts or a sensation.
Notice if there's a part of you holding awareness of the outer world,
Even as you're in.
That's totally natural.
Give a nod to that part if it's there.
Maybe it's like a sentinel.
On the lookout,
Trying to keep you safe.
A lot of times,
We do have a part that feels like it needs to keep one foot out there in the outer world,
Just to make sure we don't go in too far.
Maybe we'll never come back out.
If that resonates,
Just give a brief,
Gentle nod to that part that keeps one foot out.
And as your slow,
Easy breath continues to hold you in its embrace and support you,
Notice that you've been inside just for a little bit.
What's that like?
It may be different every time.
Or you may find that each time you close your eyes,
Or soft-focus them if that's more comfortable for you,
That it's the same kind of sensation or thing that you see,
Or darkness,
Each time.
This is for you to discover.
What's the territory here?
What's this map of my inner world that no one else can see but you,
That's been waiting for you?
We're not going to invite any wounded parts forward or do any work this time.
Just getting a sense of it.
Take a slow,
Long breath in.
And as you exhale,
Allow that breath to gently roll you back out into the outer world,
Opening your eyes and really softly resting them on something,
Allowing it to be there.
Simply perceiving.
You've spent a little bit of time inside,
And this is where you can return as many times as you like.
Eyes open.
Eyes closed.
You'll get your own feel for it.
