Welcome.
Take a moment.
Settle into a comfortable position.
Allow your body to soften.
In whatever ways feel possible today.
There's nothing you need to force,
Nothing you need to do perfectly.
Just begin by noticing your breath.
Slow inhale in.
And a long steady exhale out.
Again,
Breathing in.
And letting go.
And as you continue breathing,
Gently notice what's present inside of you today.
You may notice thoughts,
Emotions,
Tension in your body.
Or maybe just a general sense of heaviness or overwhelm.
Whatever is here.
Let it be here for now.
In parts were.
We understand.
We all have different parts within us.
Parts that protect.
Parts that push.
Parts that worry.
Parts that carry pain.
And underneath all of those parts,
There's also a deeper core.
Within you.
Calm,
Grounded presence.
Yourself.
Today,
We're simply creating space to listen inward.
Curiosity.
Instead of judgment.
And take another slow breath.
And gently ask yourself,
What part of me?
I need detention right now.
Don't force the answer.
Just notice what begins to emerge naturally.
Maybe you notice a tired part.
An anxious part.
Part carrying pressure.
A part that feels not enough.
Or maybe a part that has been trying so hard.
Hold everything together.
As this part comes into your awareness.
See if you can simply notice it.
Without trying to change it.
You might notice.
Where it lives in your body.
Maybe in your chest,
Your stomach,
Your throat.
Notice its energy.
It's motion.
It's presence.
And now.
Instead of pushing it away.
See if you can come.
Curious about it.
Silently ask this part.
Hurry Feeling.
And then.
.
.
What are you afraid would happen?
If you stop doing your job.
And take your time.
You do not need to analyze the answer.
Just listen.
Often,
Our parts carry burdens.
Because they believe they have to.
And learned long ago.
That they needed to protect us somehow.
Maybe this part believes it has to stay hypervigilant.
Stay productive.
Stay guarded.
Stay small.
Stay perfect.
And even if its strategies feel exhausting now.
See if you can acknowledge that this part has been trying to help you in the only way it knows how.
Take a breath.
And gently let this part know.
I see you.
I'm listening.
You don't have to do this alone.
Anymore.
Notice what happens inside.
As you offer that energy.
Toward this part.
We're not trying to get rid of it.
Or simply building a relationship with it.
Now imagine you're calm.
Ground itself.
Sitting beside this part.
Not fixing.
Not rushing.
Just being present.
Allow this part to feel your compassion,
Your steadiness,
Your care.
And if it feels right,
Ask this part.
What do you need from me right now?
And pause here.
Whatever arises is enough.
Before we close,
Thank this part for showing itself today.
And thank you for everything it has done.
To try to protect you.
And remind yourself.
That you are more than any one emotion.
Reaction.
Or protective strategy.
You contain many parts.
You also contain the capacity.
To hold them with compassion.
Begin to notice your breath again.
Room around you,
The surface beneath you.
Maybe take one deeper inhale.
And a slow exhale out.
When you're ready,
Gently wiggle your fingers and toes.
Coming back slowly.
And carry this with you.
Your parts are not problems to eliminate.
They are experiences within you.
Asking.
To be understood.
