Welcome to my guided meditative practice.
In today's practice I'm going to help you calm and befriend the anxious manager pod.
Begin by finding a comfortable,
Quiet space.
Sit or lie down in a way that feels grounded and supported.
Let your body soften and gently close your eyes.
Take a few deep breaths,
Inhaling through the nose and exhaling through the mouth.
Feel your weight supported by the ground beneath you.
And as you settle,
Gently invite yourself inward into a space of curiosity and openness.
You don't need to fix anything right now,
Just meet whatever is inside you with your presence.
Bring your attention to any anxious energy you've been feeling lately.
Maybe it's tiredness in the chest,
A racing mind,
A worry that won't let go or perhaps another part is more active.
That's okay too.
Ask yourself gently,
What part of me would like to be seen or heard right now?
Trust whatever arises,
There's no wrong answer.
Now,
Notice where this part is located.
Where do you feel this part in or around your body?
Maybe it's in your chest,
Stomach,
Shoulders or even outside of your body.
Try to observe it gently.
Now bring your full attention to the place where this part is showing up.
Focus gently on it.
Your anxious part,
That you're here with it.
What do you notice when you focus on this part?
If you could see it,
What would it look like?
Does it have a shape?
Is it close or is it far away?
Is it large or is it small?
Allow your imagination to fill in the details.
You're just getting to know it better.
Now check in with yourself,
Feel toward this part.
How do you feel towards your anxious part?
Do you feel curious?
Maybe you want to fix it.
If any part of you is judging or trying to control your anxious part,
Gently ask that part to give some space.
If there is any part of you that is right now judging or trying to control this anxious part,
Ask that part.
Would you be willing to step back so I can just get to know this anxious part better?
If it agrees,
Return your attention to the anxious part.
If not,
Let the protesting part know that you'll return to it later and perhaps make it the focus next time.
If you feel even a little curiosity,
Calm or care toward the anxious part,
That means you're in self-energy and you can proceed.
Let your anxious part know that you see her and that you'd like to get to know it better.
Do you know that I'm here with you?
Ask your anxious part if it knows that you're here with it.
What's its response?
What is your role in my system?
How are you trying to help me?
Listen with openness.
Even if its method causes discomfort,
It's trying to serve a purpose.
Have your part been doing this job?
Ask your anxious part.
And now ask your anxious part if you didn't have to do this job,
What would you rather be doing?
Now pause for a moment and thank your anxious part.
Thank you for working so hard to protect me.
Now try and notice how your anxious part reacts when you acknowledge its efforts.
Ask your part gently.
What are you afraid would happen if you stopped making me anxious?
Let it share.
You might hear.
Simply receive what it shares without trying to change it.
Now ask your anxious part in order to feel safer,
What would help you relax?
Is there anything I can promise or show you to help you trust me more?
Is there anything you can promise or show your anxious part to help it trust you more?
Let the conversation unfold at its own pace.
There's no rush.
You're planting the seed of trust.
As we begin to close,
Thank your anxious part again for revealing itself and let it know that you'll keep checking in with it.
That your anxious part don't need to carry everything alone anymore.
Let the conversation unfold.
See if it feels any different now.
Maybe softer,
Quieter,
More relaxed to the space around you.
Gently wiggle your fingers or toes and when you're ready,
Open your eyes.
Carry this sense of connection and presence with you throughout your day.
Your parts are not the problems,
They're your protectors waiting to be heard.
