In this guided meditation,
I am going to invite you to show up with kindness to a part of you that needs you,
A part of you that's inside that maybe you get critical of or judge or ignore altogether.
And instead,
I'm going to guide you and invite you to show up with understanding,
Support,
And kind presence.
When we show up and tend to the parts that need us inside,
It tells our nervous system that we are safe.
It's okay.
I'm here.
So to begin,
I'm going to invite you to take three slow and long breaths,
Focusing on the exhale being longer than the inhale.
Inhaling through your nose and exhaling through your mouth.
Inhale and exhale.
Inhale and exhale.
I also want to invite you to notice what is supporting your body during this meditation.
Notice where the feet are in contact with the floor or where your back is supported,
Where your legs are supported by a chair or a cushion.
And just notice what it feels like when your body is held and supported,
Each of these helping you arrive and go inward.
And you are welcome to keep your eyes open or to close them,
Whichever is more comfortable.
So we will begin with a scan of our whole system,
Starting with our body,
Scanning from the top of the head through our body,
Our torso,
Upper and lower,
Through our arms,
Legs,
Hands,
And feet.
Just doing a quick scan and noticing what sensations are present in this moment,
Both positive and negative.
If there's any parts that feel relaxed or tense or tight or contracted or even excited or vibrating,
Just notice the sensations that are present in this moment without judgment.
And if your awareness allows you to also focus on the energy body around your body,
Your physical body,
Just tune in to any sensations that are around your body,
Whether hot or cold or tingly or heavy or expansive or uplifting.
Just tuning in,
Again,
If your awareness allows to notice any sensations around your body as well as in noticing them,
Labeling them if that is comfortable,
Noticing them,
Labeling them if that is comfortable without judgment.
And then next,
Inviting you to notice what emotions are present.
They may be felt physically as sensations or they may be felt outside of your body or inside of your body.
But just notice what emotions may be present right here in this moment without judgment.
It can be peace,
Contentment,
Anxiety,
Guilt,
Frustration,
Any and all emotions are welcome.
Just notice what is present for you right here in this moment.
And lastly,
Notice your mind.
It may be that there are certain thoughts that are coming to your mind,
Or it may be that your mind feels distracted or scattered or congested or clear and open.
Again,
Just noticing how your mind feels or what thoughts are present and labeling them as that feels comfortable without judgment.
Just noticing what is present right here,
Right now,
In this moment.
So you have just completed a full scan of both your physical and energetic body and your emotions and mind space.
So the next thing I'm going to invite you to do is to notice if one of these things is calling for your attention right here,
Right now.
There may be more than one,
So you may need to choose.
But just notice is one of these sensations or feelings or thought forms calling for your attention?
And then choose which one to focus on.
Notice how you feel towards the part,
The sensation,
The thought or the feeling that you've chose to focus on and give your attention to.
If there's any emotion that feels or thoughts that feel less than kind,
Anything that feels less than kind,
Anything that feels like it dislikes this part or even maybe wants to hurry up and get rid of it or get out of this meditation.
If there's any part that doesn't feel open or curious or kind,
Just ask those parts that have feelings towards the chosen part.
If they can give you a little space inside,
If they can separate just a little bit from you,
They don't have to go away.
You understand that there may be just some discomfort inside of you,
But just see if it will give you a little bit of space so you can show up and see what this part needs.
And either this part that has feelings about what you've chosen to focus on will be the part that you focus on if it isn't able to give you space inside or you've sensed that it's okay with you getting close to the part that is calling for your attention.
You may have noticed this was just literally feeling more space inside or can come to you and speak to you in words or images.
However,
If it shows up in whichever part you're focusing on,
Let the focused on part know that you are here.
You can simply say,
Hello,
I am here.
And I notice you.
I notice what you're doing inside of me.
I notice that you need me.
Or any other way that you want to let that part know that you are here and then ask it or sense into what do you need from me?
What do you need from me today?
Or right now?
And then just be quiet and listen.
And again,
The response may come in words or images.
And listen.
And again,
The response may come in words,
Images,
Or sensations.
Or it may be quiet and may not be ready to share.
But instead of jumping in to give it a solution or try to make it go away or hurry up and feel better,
Do your best to show up with some kindness and patience and waiting for whatever it wants you to know about what it needs from you today.
And if you have received an answer to that question of what does this part that you're focusing on need from you,
Can you show up right now in this meditation with a gesture or words or actions inside your mind's eye and exactly how this part needs you to?
Or commit to showing up outside of this meditation later today and exactly how it needs you to.
And then just notice how this focused on part is responding to you when you are either making a commitment to show up for yourself or you're showing up with kindness in this moment.
Notice how it responds and let it know this won't be the last time that it hears from you.
And once again,
Reminding it that you are here and that you are in this moment and that you notice what is inside of you.
And with that,
Gradually open your eyes,
Take a few deep breaths,
And either wiggle your fingers or toes or stretch and wiggle your fingers or toes,
And notice that you are coming back to the room that you are in,
Noticing the sights and sounds and textures in the room that you are entering back into.
May you become more aware of your presence and your presence in the room.
And with that,
I'll see you in the next one.
