Nothing Wrong With You | Meditation For Emotional Healing

If you experience anxiety, depression, or other difficult emotional patterns, it can feel like something is wrong with you.
This guided meditation offers a different approach.
Using principles from Internal Family Systems, Lilian gently guides you to explore the part of you behind the symptom—what it may be responding to, what it needs, and what it wants you to understand.
Rather than trying to get rid of your symptoms, this practice helps you begin a new relationship with them—one based in curiosity, respect, and self-compassion.
Even a brief recognition of this part can begin to shift how you experience what you’re going through.
This practice is designed to support safe, gentle inner exploration. Move at your own pace and stay with what feels manageable. You may wish to being with the talk “There’s Nothing Wrong With You” before this practice.

Transcript

Close your eyes if you're okay with that. Begin to breathe slowly, Inhaling and exhaling the same amount, Rhythmic breathing. Just let your attention rest along your inhale, Nice and slow, And then out along your exhale. Not trying too hard, Just resting along the natural wave of your breathing. Bring you in deeper inside, And just feel what it's like to be inside. Notice. As you're staying inside, Focus on the symptom you want to understand more, And help, Maybe change your relationship with. This might be a behavior, A physical issue, Something about how you feel every day. Let's see if this symptom shows up anywhere in your inner world, Maybe a place in your body or an image. Notice how you experience it. How do you feel toward it? If you feel anything other than curious, Calm, Patient, Notice that. That's another part of you. See if you can turn toward it, If it's there, And notice that. Let this other part of you really see you, Get a good look at you. If you're having distracting thoughts or fuzziness, Physical discomfort, Anything that feels like it's interfering, Notice that. That may be your protector. We all have a protector. Whatever's there, Another part reacting to your symptom or your protector, Acknowledge it and ask it to please ease back, Separate from you, Give you a little space so that you can be with and get to know this part that makes your symptom. Just see how any interference responds to that. Is it willing to ease back, Not disappear, Just ease back a bit to give you space? If it won't, If it's feeling intense or feeling front and center, Turn toward it and be with it. It's asking for you, And this is your inner work today. You can spend your time in the inner world being with this part that doesn't want you to move closer to the symptom, And if it has eased back, Thank it, And turn again toward the part of you that your symptom is coming from. Just feeling out the space in between you and anything else that's there, Gently ask it to ease back again and stay with your symptom part. Notice it. Notice that you are noticing, Noticing your symptom part. What does it want you to know? If it wants to show you or tell you something, Stay there with it. Notice if it feels familiar to you. Does it feel like a child, Or is it older, A teenager, An adult? I'm going to give you a little silence for now so that you can directly ask this part, What has it been trying to do for you through this symptom you've been having, And see how it responds. Notice how you feel toward it. Do you understand why it's there? If so, Tell it that, That you get it. Can you feel for it? If so, Feel for it, Let that flow like a little river of light from you directly into your symptom part. Feeling for it, This part of you that has been there for a reason, Ask if it needs anything. What does it need from you? Just take that in from it and hold that for a second. You're showing up for it, Letting your symptom part get a good look at you. If there's any other part interfering, Notice that part, Turn toward it, Acknowledge it, And gently ask it to please ease back again. And if something else is there that really wants your attention, You can tell it, I see you, I feel you, I know you're there, I'll come back for you. Not now, Please. Turn again toward your symptom part. Notice how you feel toward it. Feel if any of this that I say resonates with this part. Has this part been trying to get your attention? Is this part trying to protect you in some way? Does it know something that you need to know? Does this part have pain? Is there a wound? If there is a wound in particular, And especially if this part is a child, Tell it that you can be with it more, But please don't overwhelm right now and take over with all of the pain that you're holding. You can tell it that. You're showing up inside now for these parts of you, And especially if your symptom has been produced by a part of you carrying pain, Then that part is probably pretty glad to have you there paying attention to it now. And just feel that. Notice that you're there now paying attention. And a part that has a wound wants to be seen, Wants to be witnessed in a deep, Loving way, And that may come through multiple visits with it. Tell it you can be there for it. You can help, But only if it doesn't give it to you all at once. Ask it to be patient, Please, And you can see or hear or feel what it wants you to, Little by little. Notice again if other parts are wanting to step forward and get involved, And just gently acknowledge them. Yes, There you are. I know. You can return again and again as many times as you choose, Because these are parts of you, And they've been waiting for you. Let anything that's there really see you. See that there is a warm, Long light shining out from your chest, Illuminating everything around you. Your parts can be bathed in that light. They belong to it. Feel what that's like, To have the light emanating from you. Notice that light getting thicker and more intense. It is vast, And the possibilities with this vast you in this place are endless. Just notice what you're experiencing with that light, And then draw the light back, All the way back into your chest, And feel it housed there, Safely underneath your sternum, Deep in the center of your heart, A little ball of light that you carry with you all the time. Turn your attention again toward your symptom part, And let it know that it's time for you to go, Just for now, Though. You can be back for it, If there is more it wants to tell you or show you, Or have you feel. Going into the inner world and feeling deeply is a profound way to witness a part. Thank your symptom part for revealing itself to you in whatever way it did. Thank your other parts that interfered for easing back, And if you have been with your protector during this time in the inner world, Thank it for spending that time with you. This primary part of you wanted your attention, And when you're ready, Draw your attention back to your breath, Bringing your awareness up into your head, And just noticing your slow inhale, And evenly your slow exhale, Riding along the top of it, Like floating on waves. This is your breath. It carries you, Supports you, Every moment. When you're ready, Orient yourself out through your eye sockets, Your attention facing forward, And on your next long inhale and exhale, Open your eyes and return gently to the outer world, Just resting your perception on something softly, And enter your outer life again.