You Are Enough: Remembering Your Innate Wholeness

This healing meditation helps you connect with your innate wholeness by addressing the parts of yourself that may be getting in the way. Instead of trying to fix or let go of critical voices, it invites you to understand and appreciate their positive intentions through a visualization practice. By recognizing and dialoguing with these parts, you create space for greater self-acceptance and ease.

Transcript

Hello,

Welcome.

My name is Lou Redmond,

And today's meditation is going to be around helping you connect with the innate wholeness and wellbeing that is always present.

We spend so much time trying to fix things that are wrong or broken in us.

We feel a sense of lack or self-deficiency,

And we do things to fix it or to make it better.

If you're into personal development,

You might do something to improve the situation.

Maybe you have a critical voice that shows up,

And so you might start to say some more affirmations to override the voice and to improve the situation.

If you are into spirituality,

You might say,

No,

No,

No,

Actually what you need to do is let go.

Let's let go of that voice,

Because if we can let go of the critical voice,

Then we won't have it around anymore,

And we will feel what we're looking to feel.

And what I want to note and work on in this meditation is that improving and letting go are both forms of resistance.

They're both saying what is happening right now is not okay,

And so I'm going to either improve it,

Or I'm going to try to push it away.

And as the saying goes,

What we resist persists.

So we might push it away for a moment,

But that part is really not seen.

It's not heard,

And it's going to come back in some way.

We're not actually getting to the root of the issue.

And Richard Schwartz developed a breakthrough therapy called Internal Family Systems,

Which takes the foundation that there are no bad parts.

And so if we have a critical voice,

We understand that it's there trying to help us in some way.

And once we can see and honor its positive intention,

We don't have to improve it,

We don't have to let it go.

Often what happens is there's a relaxation,

And we feel a relief,

Because we realize that we're just doing our best.

And what that does is it removes the obstacles that are getting in the way of what all the masters and great teachers point to is that we are already whole and complete right here and now.

So I can speak a lot more to this topic,

But we are here to practice this in a meditation.

All right,

So shifting into our meditative posture,

Closing down the eyes and letting the muscles of your body relax and allowing the energy to move downwards into the earth,

While at the same time,

Keeping an uplifting alert energy throughout the torso.

And to ground today,

I'm gonna offer a simple mantra of here,

Now.

And so you can do this on your breath,

You can rest your awareness in one place of your body,

Maybe your heart,

And just silently repeat here,

Now.

Here,

Now.

Here,

Now.

And take a few moments as you slow down using this mantra.

And hopefully this mantra allows you to settle into your space and begin this opening to all the goodness and wholeness that is already here,

Now.

And you might not feel that or believe it,

And that's okay.

For now,

We'll continue and seeing if we can use some of these practices to come more deeply into our present experience,

To come more into the wholeness that is already here.

Let's take a breath together,

Letting it go.

And so what we're gonna be doing is working through a series of affirmations.

And I love affirmations,

I believe they help us embody truths and qualities that are of our essence.

The issue that some people have with them,

Or we may have with them where they're not as effective,

Is that we might say an affirmation and there's a part of us that doesn't actually believe it.

And so what we're gonna do is identify what parts you might have to not believing these affirmations so that instead of letting them go or fixing them or changing them,

We can understand why these are showing up.

And to do this,

We're gonna do a little bit of a visualization practice where I'd like you to imagine that you are sitting at your kitchen table looking at three empty chairs.

And maybe you're actually at your kitchen table meditating so you can really get a sense of this,

Or maybe you just go there in your mind,

See yourself at one chair and notice three empty chairs around you.

And for now,

Let go of necessarily knowing who's gonna be in these chairs,

Just come into your body,

Maybe come back again to here now.

And I'd like you to repeat these words as I share them to really speak them to yourself.

You're welcome to say them out loud if you'd like,

But really actually repeat them.

Sometimes I give a cue to,

If you don't wanna repeat them,

You can just listen.

But for this one,

I really do want you to repeat them in some form to yourself.

I am enough.

I am enough.

I am enough.

Go ahead and just continue repeating this to yourself.

I am enough.

And as you do this,

You might notice it really resonating wholeheartedly,

Beautiful,

If you're able to really access this truth.

And see if you can stay with it.

And whether you are accessing it or not,

Notice a part that is in you that doesn't believe this.

That you might have voices or ideas that get in the way of you embodying this truth.

And so just notice if you can identify what parts don't believe this statement you're sharing.

Now you might have a few parts of you that don't believe this.

Maybe it's just a general self-critic or maybe you notice many areas that are popping up in your life where this doesn't fit.

And so without pushing this part away,

Seeing if you can just name it,

An all self-critic or doubting part.

And invite that part to sit in one of those empty chairs in the kitchen table.

And notice how it feels to witness it.

What comes up in your body.

Maybe you can see a color or energy that's sitting in that chair.

And see if,

Again,

There's not a judgment or pushing away.

See if you can just be with it without it needing to change.

Just taking this witness you.

And then if you can,

Thank it for showing up or come back to it in a moment.

And we're gonna try another statement and see what happens with this one.

And so repeating silently or out loud to yourself.

I am worthy.

I am worthy.

I am worthy.

And same thing here.

Repeating this affirmation to yourself.

And if you're able to slow down into this truth,

Beautiful,

Just feel your inherent worth.

And if you notice parts that are showing up,

Just notice it.

Maybe a lack of self-worth part.

Maybe a self-loathing part.

Or some critic that thinks you need to change.

Keep repeating I am worthy.

And just notice what parts show up.

And once you identified a part,

If you have,

Again,

You could have empty chairs because you're embodied in these qualities.

And if so,

That's great.

But if you have identified a part that doesn't think you're worthy,

Invite it to sit in one of the other empty chairs on the kitchen table.

And notice what that's like.

Notice how you feel,

What it looks like.

The texture,

The color.

And just see if you can be with it with this dis-identification.

You can just witness it and see if you can do it in a way where you're not needing it to go away.

And it can have a seat literally and metaphorically at the kitchen table.

And then coming back,

Maybe doing a here,

Now.

So shifting away from that engagement or that witnessing of this part.

And we're gonna do one more affirmation.

I am valuable.

I am worthy.

I am valuable.

I am valuable.

Go ahead and repeat this to yourself.

And remember,

I mean valuable,

Not because you did anything,

But just your essence.

I am valuable,

Period.

Repeat this,

And same practice.

Notice if you can take it in.

Or notice what parts show up.

Maybe parts that think you need a certain job title or education to be valuable.

You need to perform,

Whatever it might be.

Just notice,

I am valuable.

And then once you have the part,

Invite it to sit in the third chair of the kitchen table.

Notice what it's like to be separate and witness it.

What does it feel like in your body?

What do you see?

And see if you can just be with it without it needing to go away or change.

And then together,

Let's take a full breath in and let it go.

And just witness these three different parts sitting at the table with you.

And notice what it's like to be with all of them.

To notice that you are not them,

Although maybe sometimes they feel like they have a hold on you,

But you're separate from them.

And so often,

Self-improvement or spirituality,

We feel like we need to fix them,

Make them better,

Or we need to let them go.

But neither is the answer because it's just pushing them under the rug.

Anthony DeMello writes in his book,

Awareness,

Things don't need to be fixed.

They need to be understood.

The moment you understand things,

They change.

So in this practice,

We are going to work with just one of these parts.

And so as you sit witnessing each one,

Which one are you most curious about right now?

Maybe the one that came strongest during those affirmations.

Maybe one that was surprising.

And so choose just one.

And when you do this,

Ask the other parts to step back from the table so it can be just you and this one part.

Go ahead and just recenter,

Maybe saying here,

Now,

Connect to your body,

Feel your seat,

Feel the support beneath you.

And in this moment,

Notice with this part that you're curious about,

How you're feeling towards it.

And if there's a feeling that you're curious about,

And if there is any not liking,

Which is completely understandable,

Maybe you're frustrated at it,

You're annoyed by it,

Whatever flavor that not liking is,

Want us to recognize that that too is a part.

And so see if that part will step aside so that you can be with this part without it needing to change.

And coming back to just being with it as it is.

And so the way that we're working with this is really a practice of engaging the subconscious and trusting whatever it's giving you.

And so this part is a part of our subconscious.

And so we dialogue with it.

And so I'd like you to first ask this part,

A question you might ask any person sitting at your kitchen table.

How are you feeling?

And really pause and let it speak to you.

It might be feeling scared,

Uncertain,

Angry.

Unseen.

See if you can just listen and reflect back what you hear it say.

And so it might sound like something like,

Hey,

Yeah,

I really see that you're feeling scared if that's what it gives you.

And just reflect it back,

Mirroring this part for its truth.

And notice what it does in just being mirrored.

And then ask it,

What is your job?

What do you do for me?

And as you listen,

Can you find and hear the positive intention?

It might say something like it protects you from something or it keeps you out of danger.

It helps you succeed in this role.

Can you see that there's a positive intention behind its action?

And then reflect back to it.

Like,

Yeah,

I really see that you're protecting me.

And let it know that you heard whatever it said.

Maybe it didn't say that,

But just mirror back whatever it said to you.

And notice how it responds.

And then last question,

What are you afraid I will feel if you don't do this job?

And it might be protecting you from feeling shamed.

Maybe it remembers a time when you felt ashamed or embarrassed and may not want this to happen again.

And so just again,

Reflect back what you hear it said.

It might sound like,

Yeah,

I really see that you are keeping me small,

Protecting me from feeling ashamed again.

Really understanding it if you can.

Can you offer it a loving understanding?

Noticing how it responds and noticing how are you feeling towards it now?

And there may be a bit more space.

Maybe there's even an appreciation for the role that it's been playing.

And so see if any of that's here.

See if you can continue to send this appreciative energy towards it.

Let it know that you see the role and the intention that it has.

And then thank this part for this work.

And you might say that you'll be back and you'll be here for it.

And invite the other parts back to the table.

Again,

Seeing how they can all have a seat at the table.

We don't have to push them away.

Our work is in to understand.

And so we don't have time to go through each and every part here,

But maybe you can come back to this meditation and work with the other part that showed up next time.

For now,

Just breathe into the space between you and them.

And just for fun,

Let's try on these affirmations one more time.

Notice if there's any shift.

I am enough.

I am worthy.

I am valuable.

I am enough.

I am worthy.

I am valuable.

Just notice if they land differently this time.

They might,

And they might still be bringing stuff up and that's okay.

Doesn't make you wrong or bad.

It just makes you human.

And how fun that we get to do this work together of working with the parts that are fragmenting our wholeness.

And so checking in with your body,

Maybe you can sense again some more of that spaciousness.

Maybe it feels like some more wholeness or maybe those parts are strong and be kind to yourself if that's the case.

Take one last breath together.

Letting it go.

Deep bows to you.

I really wanna encourage you in the next few hours and days to work with that part that you worked with,

To just reconnect to it,

To send it that appreciation.

That's really gonna start to embed this work and that shift and that different relationship that you will have to it.

And of course,

Feel free to come back to this meditation to work with that part or the other parts that showed up again.

Deep bows to you.

I also have a little talk on this topic,

Why letting go doesn't work.

If you wanna check out that talk where I talk a little bit more than I got the chance to speak in the beginning of this meditation.

So you can go ahead and check that out on here and I will see you again very soon.

Peace and goodness to you.

Take care.

Lots of love.

Reviews

A very interesting meditation. I will definitely return to this one. Thank you. 🙏

Celebrating wholeness, one breath at a time.