Taking a deep breath,
Go ahead and close your eyes and allow yourself to fully arrive in this moment.
Feel the weight of your body on your seat,
The gentle support against your back.
Just be here now in this space.
Tune into the sensations of your body as it rests,
Noticing the texture of the fabric on your skin,
The pressure where your body meets the ground beneath you,
The pressure points anchoring you into this moment.
As you sit here,
Call to mind a person in your life who challenges you,
Placing them behind an invisible barrier.
They can't see you,
But you can observe them.
Allow them to express themselves freely.
Watch their actions,
Hear their words,
But remain the observer,
Knowing that you are safe and you are protected.
Notice what arises within you during this observation.
What sensations,
Thoughts,
Or memories surface?
Observe without judgment.
Now let this person gently fade away,
Leaving you alone with your inner experience.
Focus on the most energized part of your being.
Is it a physical sensation,
An emotion,
Or a thought?
Connect with this part,
Inviting it to step forward.
How do you feel toward this aspect of yourself?
Whatever you're feeling is valid.
If you sense resistance,
Gently ask any other parts of yourself to step back,
Allowing you to fully understand this part that's struggling.
If you feel open-hearted and curious,
Let this struggling part know you're here,
Ready to listen.
If it's unaware of your presence,
Ask it what it wants you to know.
Validate its experiences,
Noticing any urge to fix or change it,
And instead just be present.
Explore the origin of this part's protective role.
What events triggered this need for protection?
What did they,
Or the vulnerable part that they guard,
Need at this time in which they didn't receive?
As you understand their needs,
See how you feel towards these inner parts.
If you're able to meet their needs,
Notice the impact of your presence on them.
Take a look in their eyes and notice if they see you.
Invite them into your world,
Introducing yourself as the powerful adult that you are.
Now it's time to gently reintroduce yourself to the person who challenges you,
Yet keep the invisible barrier up.
They still can't see you,
Yet notice any shifts in your feelings or sensations.
This is just one step in your journey of self exploration and understanding.
This is the inner work,
Calling to awareness the parts of you that feel the conflict,
And working with them with love and compassion,
So that they feel a deeper sense of ease and can relax.
Eventually with time,
The conflict you feel internally will begin to diminish,
And what will remain is a deeper sense of peace,
Calm,
And less activation.
This is the work to bring about balance with your internal system,
Regaining a deep sense of trust within you,
Knowing that you are a powerful and loving being,
And simply have protective parts that are trying to do their job to protect you.
And these parts are often living in the past,
So bringing them into the present is the first powerful step to regaining deep inner balance.
Begin to bring your awareness back to the present moment.
Gently say goodbye to your inner parts,
Ensuring they're safe.
Let the image of the person you call to mind to fade away.
Notice the sensations in your body and heart.
When you're ready,
Slowly open your eyes.
Take this moment to transition back,
Acknowledging the journey you've just undertaken.
Take a few minutes to write down your insights in your journal,
Pausing this recording if you need more time and space for reflection.
What inner parts of you came to your awareness today?
What are their concerns?
How does this make sense given your life story?
What skills have you developed in your life to help calm these concerns?
Who is one person you feel truly supported by and could have a courageous conversation with?
If anything else came to your awareness,
Take a moment here to write it down or sketch any images that make sense to you in this moment.
Know that you are safe,
You are guided,
You are powerful,
And you are strong.
