Hello and welcome.
We're going to be doing a parts check-in today,
So we'll be getting to know different parts of you that have different feelings,
Sensations,
Thoughts even,
That are going on for you.
Sometimes these different parts of us can be at conflict and can cause tension and inner conflict and difficulty and sometimes they may be more subtle and we're just not as aware and we're just going to give some space today to help bring some more calmness,
Compassion and curiosity to these different facets of us.
So first of all just bringing yourself into the present moment and turning your attention inward,
Feeling yourself grounding down into the seat beneath you and turning your attention towards your breath and not trying to change the breath in any way but just observing it,
Being curious about how it feels,
Is it tense,
Is it jagged,
Is it slow,
Expansive.
Our breath can be a good indication as to how we're feeling and sometimes our parts interact with the breath.
Just checking any areas of tension,
Pain,
Tingling or fuzzy sensations around your body and noticing any thoughts that are going on in your mind.
Now in a moment we're going to focus on one particular part and give some space but first of all just send in compassion to all of your experience,
To all these different parts of you,
The different agendas,
Different feelings,
Sensations and letting them all know that we're here for them to help bring more calm into your system and it's a short check-in today so we'll just have a bit of space for a couple of those parts but when we check in on one or two of the parts normally it brings calmness to other parts too and then the other parts know that we don't get to today that we can come back to them.
So now just picking what you'd like to,
What part you'd like to work with today,
Which maybe is the one that feels strongest or something that you know that would be helpful for you and just asking that part to make itself known to you.
So seeing where you feel it in or around your body if you can or maybe there's an image that pops in your mind,
An emotion there's no right or wrong way to get in touch with one part,
Just focusing on the bit or the bits that you notice and just let this part know that you're really here with it and we'd really like to get to know it and see if we can help it in some way,
Not by trying to do anything to it but by listening and hearing from it how we can help it and just see how this part is feeling towards you,
See if it can see you and ask it what it wants you to know about itself,
Maybe it wants to tell you where it came from or what it's struggling with right now,
So listening to it and letting it know that you hear it and see if you can ask it what what does it want the most for you,
What's its biggest hope for you and how does it try to do that,
So what's its job and even if there might be these other parts that might come in and say that its job is maybe not helpful but what we're trying to do is just hear from this one for how it's trying to give you something and it may not always give you that but it's trying and it's trying to also protect you from something,
So see if you can ask it what it's trying to protect you from,
What does it fear the most for you about if it didn't do its job,
So it's really hearing that,
What it has to say,
If any other parts come up just see if they would relax back,
Let them know that you can come back to them later,
You just want to get to know this one,
So let this part know that we really hear it and want to know if there's any way that we can help it at all and something may come forward and if there's not anything see if you can just send it some deep calming breaths of presence and know that there's no bad parts here and we're not trying to get rid of any parts,
We can't,
But just to get to know and over time see if we can help in some way,
So if there's anything you can do for this part that feels realistic then you can make a promise to that part,
If what that part is asking for doesn't feel realistic then see if you can make a maybe a smaller part of what it's asking for possible and that may be to take some time for yourself to make a decision and to speak to someone and it can be anything,
So really thank this one for coming up and that maybe you can come back to it and at another time we're just going to check in with another part that's around,
So then moving towards another part that you notice in your system,
So this might be another body sensation or emotion that you feel,
Maybe a part that was coming up in reaction to this one we were just looking at,
Just go with whatever pops into your mind first,
Your system will know where we need to go and just take your attention there to this part,
Not trying to understand it but just to be with it and just be present and see what else you notice when you just stay with this one,
Maybe the sensations or emotions get stronger or maybe they get less and just see if you can let this part see the highest part of yourself,
The part of you that wants to really get to know this one that we might call self-energy,
Feels curious and compassionate and courageous and just see what this one wants you to know,
What's important to it,
Maybe where it comes from,
Let it know that you really hear it and again if any other parts come up that are not okay with what it shares just let them know you can come back to them at another time and see if they'll relax back,
Just asking this one what it's job is,
What does it try and do for you,
What does it want the most for you and what is it fearing the most for you,
What's it trying to get you away from and just see how you're feeling towards it,
Acknowledging any feelings and just expressing the gratitude and appreciation for sharing what is shared and asking if there's any way that we can help it today,
Any small thing that we can do and that might be to give it a bit more space to check in with it later and again you're making promises we can keep,
So thanking this one again for sharing what it has and just acknowledging any other feelings that are around,
Any sensations or other parts and just acknowledging them for now and that we can come back to them and come back to this meditation at another time if you feel more space is needed for some other parts but for now we're just going to let them know that we see them as well and thanking the two parts that you've spoke to today and just noticing how you're feeling now after checking in on these ones and what else you need off the back of that and then might be that some more journaling is needed or a pause later on in your day or coming back to this at another point,
Maybe this felt enough,
So I thank you and your parts for being here and going inside and I wish you a lovely day
