In today's guided meditation,
I will be helping you slow down,
Check in,
And connect within.
This meditation can be used as a daily practice or anytime you are experiencing some discomfort emotionally,
Physically,
Or mentally.
It will help you show up for yourself instead of checking out or ignoring what may need you inside.
To begin,
Get in a comfortable position.
You can be sitting,
Lying down,
Or standing,
Whatever feels best for you in this moment.
Move and stretch in whatever way you need to so that you can come to a place of stillness.
And once you have found a comfortable position,
Take a moment to notice how it feels in your feet or your back to be supported by whatever structure,
Chair,
Bed,
Or floor is holding you.
Notice how it feels to be supported by this structure.
And during this meditation,
You can choose to close your eyes or soften your gaze,
Whatever feels best to you.
Now let's let out a sighing breath in through your nose and sigh it out through your mouth.
It can be as loud,
Soft,
Or dramatic as you need it to be in this moment.
Again,
Breathe in through your nose and sigh out through your mouth.
One more time.
I'm going to invite you to go inward and scan different parts of you to see what you notice.
You may notice pleasant sensations or uncomfortable sensations.
We aren't here to judge or fix what you notice,
But to connect to what may need you inside.
So I invite you to scan your body from the top of your head through your face,
Torso,
Arms,
Legs,
And all the way to the end of your toes,
Going at your own pace and noticing any sensations or emotions or thoughts that are present.
Again,
They can feel pleasant or unpleasant.
Whenever you come upon a sensation that you notice,
Let it know in the most neutral way you can,
Like,
I notice you.
I notice the tightness in my back,
Or I notice the butterflies in my stomach.
I'm going to give you some silence,
Space,
So that you can scan and notice what is present in your emotions,
Your thoughts,
Or your body.
And then when you come across something,
Just let it know,
I notice you.
I notice you.
Paying attention to how those parts of you respond to being noticed.
It may intensify in the sensation,
Or it may recede or stay the same.
All is welcome.
But as you notice what is present,
Just paying attention to how it responds to being noticed.
Continue your scan throughout and around your body,
And it's okay to want to move when you find something that doesn't feel good.
Again,
We're not here to judge or fix it,
To just notice what is present.
I notice you.
I notice you too.
Now imagine that you are sitting around a campfire with each of these parts,
Sensations,
Or emotions that you have just noticed within you.
And communicate to each of them by saying,
I'm here for you.
If it feels right,
You can look at each part directly and say this,
Or you can say it to all of them at once,
Repeating,
I'm here for you.
I'm here for you.
I'm here for you too.
I'm here for you.
And it's okay if this brings up emotion,
Let that move through you too.
Sometimes when you're connecting with parts of you that need you,
Your heart will open and you'll feel compassion.
And so it's okay if emotions come up.
And as you're sitting around the campfire with each of these parts,
Sensations,
Emotions that you have just begun to connect with,
Feel into if one of these parts that you just noticed is calling for your attention right here in this moment.
And maybe one part is like leaning in or calling to you.
And if there is one part that is calling for more attention than the others,
Get curious.
Ask it if there's anything that it needs from you today.
It might be that you noticed that you notice there's a certain pain in your head that is calling for your attention or your lower back or some anxiety or some self-doubt,
Whatever it is that is calling for your focus.
Just get curious.
Is there anything that you need from me today?
Again,
Focusing on one part at a time,
Then give it some space to speak in whatever way it can,
Whether in images,
Words,
Or sensations.
Just listening.
Listening to what it may need from you today.
If you receive a message as to what this part needs from you,
Then let it know you heard it and whether or not you can give what it's asking for.
You are building a relationship with this part of you and that takes conversation and space to connect,
But we also have lives outside of meditation.
So sometimes it takes pausing during the day to see and respond to what is needed like you are doing here now.
And sometimes you're able to give that part what it needs right in that moment,
And sometimes it needs to wait until later in the day.
And that's okay.
At the same time,
If you did not learn what this part needed from you today,
That's okay too.
You are just beginning to build this relationship with this part,
And you can offer it whatever you think it may need,
And then notice how it responds.
It may not be ready to speak up yet,
So just keep letting it know,
I'm here for you.
When you are ready to share more,
I am here for you.
And as we bring this meditation to a close,
Notice how you feel in this moment.
Notice how it feels to connect with yourself in this open,
Present,
And curious way.
It may be really different than what you're used to.
So savor how it feels to be present with yourself in this way.
And then when you are ready,
Begin to move your body and gently open your eyes if they were closed,
Returning to the room you are in,
And knowing that you can pause and return to yourself whenever you need to.
