Begin by finding a comfortable position,
You might like to lay down or take a seat and let your body be supported by the ground beneath you,
By the present moment,
By the quiet within.
If it feels okay,
Gently close your eyes or soften your gaze.
Begin to imagine warm,
Steady roots growing from this space.
These roots travel down into the earth,
Anchoring you into deep support and safety.
Let the image be as simple or as detailed as your body needs,
But just know you are grounded,
You are safe,
You are held.
Take a slow breath in through your nose and exhale softly through your mouth.
Let your shoulders drop,
Let your jaw unclench,
Let your belly soften and if it feels right,
Begin to gently turn your head side to side.
No rush,
No force,
Just slow soft movements.
This bilateral motion helps your nervous system find safety.
Now gently bring your awareness inward,
Toward your inner world.
Inside of you,
Many parts,
Younger versions of yourself that were created to carry what was once too much to bear.
These parts are not problems,
They're protectors,
Each one was formed with purpose in a moment where it felt necessary.
Take a moment now to invite one part of you forward,
Not all of them,
Just one.
It might be a part that's been loud recently,
A part that reacts quickly,
A part that feels tender,
A part that feels afraid.
You don't need to search too hard,
Just notice what part rises gently to the surface.
Let yourself feel the energy of that part in your body.
Where do you feel it?
Maybe there's a tightness in your chest,
A clenching in your jaw,
A heaviness in your belly.
Just notice.
No judgment,
No fixing.
If it feels safe,
Bring your hand to that space in your body,
And offer this part some quiet acknowledgment.
You might like to repeat after me,
Softly in your mind or out loud.
I see you.
I know you've been holding a lot,
But you don't need to carry it alone anymore.
Let yourself feel what it's like to simply witness this part.
No need to change or soothe or explain anything.
Your presence is enough.
Now ask this part gently,
What are you afraid would happen if you let go?
Notice what comes up,
Maybe a word,
An image,
A feeling.
Let it be whatever it is.
This part may have formed in a time when safety was unavailable,
When love felt distant,
When it made sense to protect you in the only way it knew how.
And now you,
The adult self,
Are here,
And you get to speak to this part from a place of wholeness.
Ask this part of you,
What do you need to feel safe with me?
What would you let rest?
What would you let rest?
Now I invite you to gently bring forward an image of your whole adult self,
The version of you who is grounded,
Loving,
And steady.
And let that part of you step closer now.
Imagine your whole self meeting this younger part,
Not with pressure or urgency,
But with deep quiet love.
Maybe you imagine gently placing a hand on their shoulder,
Sitting beside them,
Holding them in your lap.
Let this part of you feel what it's like to be met with compassion,
With presence,
With a sense of I'm here now and you are not alone.
Let your breath deepen slightly.
You might begin to sway,
Stretch,
Or move just a little,
Whatever your body needs to release or soften this moment.
This is not about performing,
This is about allowing and simply being with your part.
And now as this part begins to soften,
Even just a little,
Begin to repeat after me,
You are safe with me.
It's okay to feel,
I am here now.
I am safe with you.
Let these words settle into the space where you once felt tension.
Let this part feel what it's like to be responded to with love.
You are not erasing this part,
You are welcoming it home.
Let your whole body take a breath with that knowing.
Inhaling through the nose and exhaling through the mouth.
Let your hand rest over your heart and if it feels right,
The other over your lower belly and simply feel yourself as the container,
The one who holds,
Who sees,
Who loves,
Who makes space for all the versions of you that once had to survive.
You are whole,
You are enough and this part of you is now coming home.
When you feel ready,
Begin to gently bring your awareness back to the space around you,
Wiggling your fingers,
Noticing your breath and carry this softness with you as you return.
Every part of you matters and this,
This gentle meeting today is how you begin to heal.
