Let's start with taking some deep breaths and focus inside in whatever way feels right for you.
And become aware that right now,
There's nothing else to do,
Nowhere else to be,
Except to be present for this moment and taking a breath.
And notice your mind,
Its quality right now,
Notice any agitated thoughts,
Images,
Perhaps memories,
Any areas that may be clouded,
And your body also,
Noticing emotions,
Impulses,
Any areas of tension,
Stiffness,
Maybe pressure,
Or congestion.
And as you continue to breathe deeply,
Notice anything that doesn't feel like you.
As you become more aware of this inner world,
See if you can welcome what's arising,
These parts.
And as you do that,
You're separating from them.
These are members of your inner tribe,
Your inner family.
And as you separate from them,
You enter more into your body.
It's often helpful to focus exclusively on the one that seems to be calling out the most,
Or taking up the most space inside.
And go ahead and focus on one of these parts,
Maybe even find where it seems to be located in or around your body or mind.
As you continue to breathe deeply and notice it,
See if it's possible to help it notice you.
And this one may have something it's sharing or wants to share with you.
The purpose of this meditation right now is that we're just going to help it know that it's not alone.
So you can let it know that you're there with it.
And if it's right for you,
If it's truthful,
See if you would be willing to extend your loving presence towards this one now,
Even if it is a part that causes issues in your life.
And you can do this by sending it words of appreciation or visualize sending loving energy towards it.
Or you could even breathe into it,
Bringing it fresh air.
And just do one or a combination of those things until it begins to relax and trust that it's not alone.
If it does relax,
You'll notice more space inside.
And if it doesn't relax,
That's natural.
This one just needs more time with you later on.
For now,
You can let it know that you get that and you'll come back to it at some point in the future.
And then you can move on to a different part.
Helping each of these parts know they're not alone,
That you're here with them,
And they can trust you.
As these parts relax and open space,
You'll begin to notice a kind of energy flowing in and through your body.
You can shift your attention between this energy as it flows and then back to the parts,
Directing this flow towards them.
It's helpful to become familiar with the qualities of this energy as you are in your body more.
You'll feel this sense of tingling or buzzing or vibration,
A sense of more balance and calm.
The more you practice this consistently,
The more your parts will relax and trust you to be in your body.
In the next few minutes,
We'll begin to shift awareness back outside.
But before shifting,
Thanking your parts for connecting with you this morning and letting them all know that you'll be back.
And notice how you can hold this energy,
This spacious awareness,
Even as you focus back outside.
Because with practice,
You can stay in this state,
Even when you interact with people,
Once your parts learn to trust you to lead them in this way.
Whenever it feels right,
A few deep breaths can help shift awareness back outside in a gentle and easy way.
Thank you for joining me.
