You Are The One You’ve Been Waiting For

This guided meditation will help you cultivate a relationship with yourself that is soothing, compassionate, and emotionally regulating. Instead of turning to our partner or other loved ones to heal our wounds, we can be that person for ourselves. In this way we can become our own best friend, our own best parent, an ever-present source of love and kindness and reassurance to turn to when we are hurting.

Thanks to Richard Schwartz's book by the same name -- full of insight and wisdom.

Transcript

This meditation is called You Are The One You've Been Waiting For,

And it's from a book by the same title by Richard Schwartz,

The founder of IFS,

Internal Family Systems,

And the idea is that our best and primary relationship needs to be with ourself and is possible to be with ourself.

All the things that we turn to a loved one for,

Such as comfort,

Soothing,

Reassurance,

All of that we can give ourselves with compassion and honesty and authenticity.

We have the capacity to parent ourself,

And so this is a series of affirmations to help cultivate that idea that when I am distressed I turn to myself first so that I'm not overburdening my partner,

My friends,

The others who support me,

And then feel disappointed or resentful or begin to make up a story about how others don't care for me if they don't meet the expectations I set for my emotional regulation and how they're going to help me do that.

So,

We just start by sitting comfortably,

Letting the eyes close,

If that feels good to you,

And you can repeat out loud or quietly in your head,

In your most loving,

Compassionate voice,

I am here for me.

I will always be here for me.

And what that means is I don't abandon myself,

My anger,

My sadness,

My confusion,

My fear.

I accept all these parts,

And I hold them with tenderness and affection and humor and love.

I reassure myself.

It's okay.

It's going to be all right.

You are worthy.

You are loved.

I put my hand on my chest,

Over my heart,

And I say,

I'm here.

I accept all my parts,

Exactly as they are.

And like a mother holds the baby who is crying and distressed.

I hold myself in care and compassion.

I say it's okay.

It's okay.

You are worthy.

You are loved.

I am the one I've been waiting for.

I am the one who cares best and most for me.

And just feeling,

If it's available to you,

That self-compassion,

That love and care,

That desire to be happy.

That is our birthright.

We all just want to be happy and feel cared for and feel loved and worthy of love.

And we can give ourselves that.

Taking another moment to feel your hand on your chest,

Over your heart,

And thanking whatever parts showed up for showing up today.

And then letting the eyes open,

Return to the room.

And you can practice this meditation throughout the day,

As many times as you like,

As many times as you can,

To feel that self-connection,

That self-care,

That self-compassion.

Thank you for listening.

Have a wonderful day.

Reviews

Thank you for this wonderful meditation to support my inner family :)

Great perspective
I appreciate your contributions here on Insight Timer
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Whoa…I didn’t realize how much I needed to self-parent or how. But this exercise gave words to the voice I needed for myself. Thank you for sharing. Very powerful.

Thank you. This is what I needed. Your calm and compassionate voice guiding me back to myself. Thank you.

Thank you for the reminder - slowing me down and looking to me for comfort.

Beautiful 💞 exactly what I needed today💓Thank you 🙏

I'm loved by myself and I hold myself in compassion which is my birth right

Thank you for this wonderful gift. This is exactly what I need right now as I am going through a challenging time, and supporting my family through recovery from something very difficult. This recording is my new “go to” when I start spiralling and looking outward for someone to rescue me.

Lovely, thank you. Great intonation, pacing, background, and voice. I could feel the love. Definitely a keeper.

Love this! Makes me feel seen and loved by myself. Thank you!

Loved this so much thank you for making and sharing. The guidance really helps me ♥️

Thank you for this lovely reminder! Will be returning to. 😊

Beautiful reminder of my inner resources that never disappoint, never run out, never abandon myself! Thank you.

Amazing! I felt seen and appreciated by myself in just those few minutes. Thank you 🙏

Powerfully moving. A change maker of a meditation. Thank you. 🙏🏼

Beautiful reminder of some simple truths I too frequently forget. Thank you!