Hello and welcome to this meditation to help you connect with the part of you that you may be resisting,
Avoiding,
Or even despising.
I'm Wana and I'm so honored to guide you on this journey that will help you learn,
Grow,
And gain valuable wisdom from the parts of yourself that you may deem unpleasant or undesirable.
What we resist persists after all.
What we accept can transform.
If you're seated or laying for this inward journey,
Please go ahead and gently close your eyes.
Settle in.
Softening your forehead and your cheeks.
Unclenching your jaw.
Dropping your shoulders down freely.
Think loose and relaxed.
Good.
Now turn your focus to your breath.
You may wish to place one hand on your heart and one on your belly.
Observing the rising and falling sensations each life-giving cycle creates.
Let's go through a few rounds of calming breaths together,
Shall we?
The pattern is as follows.
Inhaling for two breaths in succession and letting them go with one longer exhale.
Air circulating in and out through your nose if that's possible for you.
I'll demonstrate first.
So inhale,
Inhale,
And exhale.
Keep going.
Inhale,
Inhale,
And exhale.
In,
In,
And out.
If that's too much for you at this moment,
Then go ahead and just do one long inhale and one long exhale.
Keep going for a few more rounds on your own,
Moving as slow or as fast as is good for you.
Feel both inhales drawing in calmness and relaxation,
And each long exhalation releasing any stress.
Allow your breath to soften and soothe any areas of tension or discomfort in your body.
As you do this,
You may notice a release.
With each breath,
Imagine yourself letting go of any armors or barriers you may have put up to protect yourself.
Just relax and release,
Melting into this space and time.
Wonderful.
Now return to an easy,
Deep breathing pattern,
And as you do so,
Visualize yourself surrounded by a warm,
Comforting light.
This light represents love,
Compassion,
And understanding.
Feel its gentle warmth enveloping you,
Wrapping you in a blanket of safety and security.
Notice how safe and comfortable you are here,
Free to explore your inner depths.
Silently affirm after me,
Believing these words fully,
I am safe to open up here.
I am safe to open up here.
I am safe to open up here.
I am safe to open up here.
Go ahead and check in with yourself.
See what undesirable or difficult emotion,
Thought pattern,
Or inner voice you'd like to get to know.
What part of you do you want to get rid of,
Or else keep locked up inside?
Is there a part of you that is particularly activated today?
Would you like to explore that?
You don't have to pick the hardest one,
The one which you have terribly extreme feelings about.
You can start with something less intense,
Till you get more comfortable to face the bigger stuff head on.
Once it has come to mind,
Begin to focus in on that voice,
Thought,
Or feeling,
And envision it as if it's sitting in a chair right across from you.
You may also see it as a symbol or figure in your mind's eye.
Take a good hard look at it,
Acknowledging its presence.
See it as just one part of you,
Not all of you.
You're made of many different parts.
Notice how you feel towards that part of you from which that voice,
Thought,
Or feeling is coming.
If any part of you is hurt,
Angry,
Disappointed,
Or even fearful by the part seated there,
See if you can ask it to step aside for a bit,
As you invite in a spirit of curiosity towards this unaccepted part of you.
Instead of avoiding or resisting the voice,
Let's take some time to just get curious and be with it.
How does it feel like when this part of you is active?
Can you notice where this part seems to be located in or around your body?
Can you feel it in your heart?
Can you notice where this part seems to be located in or around your body?
Perhaps your shoulders,
Belly,
Or chest?
Or even a more general sensation?
If you don't have a specific location,
That's fine.
But if you do,
Keep focusing on that place in your body as we continue.
If you experience any heavy sensations,
Try and send some loving breaths there to ease it up a bit.
Instead of being so quick to make these parts of you wrong,
And even worse,
Exile them,
Why not be compassionate to this part of you that is presenting?
Listen to what it has to say.
Can you give this part of you a name?
Ask it,
Do you have a name?
Can you give this part of you a name?
As you connect with any sensations in your body,
In the part seated across from you,
Ask it the following,
What is your purpose?
What are your intentions for me?
What are you trying to protect me from?
How are you trying to keep me safe?
What is your origin?
Do you have a story to tell?
Are you connected to any particular memory that is being triggered right now?
Is there an earlier time you recall feeling this way?
How old were you?
Can you remember what you look like?
What did you experience?
Or was it just a general sensation that this belief was pervasive?
Allow it to surface,
And if it doesn't,
That's okay too.
This is a safe and sacred space.
Allow it to surface,
And if it doesn't,
That's okay too.
This is a safe and sacred space.
See how all the negative beliefs your part holds may be tied to inner child wounds that are simply not true.
What triggers you?
Why do you act up the way you do?
Do you have any specific behaviors,
Actions,
Or responses when you're triggered?
What negative beliefs are you operating from?
Do you not feel good or worthy enough?
Do you feel helpless or powerless?
Do you not feel good or worthy enough?
Do you feel helpless or powerless?
Not in control?
Not valued or lovable?
What is it?
How are these negative beliefs showing up in my life and in my relationships between both myself and others?
Let this part know,
Even if they don't see it or feel it yet,
That this belief isn't true.
Try your best to understand where this part is coming from.
See how it's perhaps not a foe,
But merely a version of you that just wants to be felt,
Comforted,
And listened to.
Not ignored,
Numbed away,
Or expressed in unhealthy ways.
Ask the part,
What do you fear?
Allow them to fully express themselves in this safe and open space.
Remember that this part of you is just trying to protect you in its own way.
It's doing the best it can,
And simply may not know another way.
Listen closely to what it has to say,
Allowing it to express its fears,
Concerns,
And beliefs.
Do you actually,
Deep down,
Want the best for me?
Are you only trying to help me in some way?
Are you only trying to help me in some way?
Are you only trying to help me in some way?
How can I be there for you?
How can I help you ease your fears?
What do you need from me?
Do you need to be seen?
Do you want to share any feelings or emotions with me?
Perhaps it needs to be heard and validated.
Perhaps it needs you to have compassion for yourself and it.
Perhaps it needs to share something with you.
Perhaps it needs you to take some action on something you've been neglecting.
There's no right or wrong answer here.
Merely listen,
Lovingly listen,
From an open hearted space.
Assure them that anything they feel is valid.
What can you do to soothe this part of you?
What can you do to transform it into something valuable?
Hold space for this part of you as you invite your compassionate self to come forward.
Offer up some acceptance and empathy to yourself and it.
What is it that your compassionate self wants to share with this part?
Speak kindly towards it,
Letting it know that you value it.
It's not alone.
You will protect it.
You may hear other parts of you come forward that don't believe it's worthy of your care.
See if they can soften back and give some space.
Let them know that you see them,
Then focus back on this part,
Letting it know it is deserving,
Worthy of love and acceptance.
Nurture it in any way you can.
As we prepare to close,
Thank this part of you for sharing so deeply and authentically.
Thank it for as much or as little as it was willing to share.
Thank your other parts for stepping to the side as you did this.
And finally,
Thank yourself for being brave enough to open up to it.
It's not easy to do this.
We often think it's easier to run and hide,
Numb it away.
Short term,
Maybe,
But long term,
It keeps us stuck.
Envision this part of you once more,
Sitting across from you,
And see yourself sending healing,
Loving kindness in the form of a white light,
From your heart,
Directly to it.
Channel that light to the part of your body where you feel it the most,
If that is available to you.
Notice if you feel any shifts in your body,
Emotions or thoughts.
Are you feeling more spaciousness?
Are you feeling lighter?
Again,
There's no right or wrong.
Be present with any sensations that arise,
Acknowledging the deep healing that is taking place within you.
If doubt or distrust shows up,
Simply extend compassion to those parts.
If doubt or distrust shows up,
Simply extend compassion to those parts.
All is truly well here.
Tell this part of you that it's okay to step to the side now,
As you move on with the rest of your day,
And if need be,
You can check in with it again when you are in a safe space to do so.
See if you can carry the love and wisdom of your compassionate self as you move throughout your daily life.
And when you're ready,
Connect with where your body meets the ground,
Bringing you to the here and now.
Bring back slow and mindful movements into your body,
Wiggle your toes,
Then your fingers,
And when you are called to,
Open your eyes.
Thanks so much for being so brave and opening up today.
I'm so very proud of you.
Believe me,
I've spent years running away from these parts of myself that I deemed unlovable,
And when I finally stopped to listen with an open heart,
I was able to connect with my inner self.
Keep opening up to all of you,
And you too will benefit greatly.
This meditation is always here for you when you need it.
As always,
Let me know how your inward journey went,
And about any wisdom or revelations you've gained.
I always love listening and responding to your inner self.
I hope you find this meditation to be helpful to you,
And I'll see you in the next one.
Each and every one of you.
And of course,
Stay tuned for more to come.
Blessings to you.
