Welcome to a guided meditation to support exhausted protectors,
A practice grounded in parts work and semantic awareness to offer compassion to the parts of us that have tirelessly worked to keep us safe.
This meditation is not about forcing change,
But rather creating a space where these protective parts can be seen,
Honored,
And gently invited to rest,
Allowing you to listen with curiosity and offer the possibility of healing at their own pace.
Let's find a comfortable position that allows your body to settle and soften.
If it feels right,
You may close your eyes or soften your gaze.
Take a moment to notice your breath without judgment or control.
Just observe.
As you inhale,
Is it shallow and short?
As you exhale,
Is it deep and long?
Without forcing,
See if you can gently lengthen each inhale and each exhale.
With every breath,
Imagine more spaciousness in and around your body,
Allowing the coolness to enter your nostrils,
Expanding the belly.
And with every exhale,
Allowing any tension to melt away.
Noticing the warmth leave your nose or your mouth melting into the surface you're sitting on or laying on.
Now turn your attention inward and see if there's a part of you that feels tired,
Overworked,
Or weary.
This could be a part that feels responsible,
Protective,
Or always on guard.
Conscientious,
Meticulous.
There's no need to force it.
Just see if any part is willing to come forward.
Where do you feel this part in or around your body?
Is it heavy,
Tight,
Restless?
Simply observe and acknowledge its presence.
Without needing to change anything.
Offer this part a moment of stillness.
Now imagine inviting this part to a place of deep rest.
A place where it can pause,
Breathe,
And be held by you.
This might be a quiet spot in nature,
Where the sun filters gently through the trees.
This might be a cozy space near the fire wrapped in warmth.
Or a peaceful shoreline where the waves ebbs and flows.
Let this part,
This exhausted protector of yours,
Choose where it feels most at ease.
There's nothing it has to do here.
Just rest and be.
If the part is willing,
You may gently ask,
What has made you so tired?
How long have you carried this role of protecting the way that you do?
What made you take on this responsibility?
There's no need to fix or change what this part is telling you.
Just simply listen with compassion.
If the part wants to share,
Be present with whatever it's telling you.
If the part remains quiet,
That's okay,
Too.
Just being here witnessing them,
Allowing them to rest is enough.
Take a moment to honor this part's dedication.
Let it know that you've seen how hard it's been working,
That you appreciate everything it has done to protect you,
And that it only has to rest now.
And if the part is open,
You may gently ask,
What are you afraid would happen if you stop doing your protector job?
Allow some space for its answer.
No pressure,
No urgency.
If the part feels safe enough,
You may offer a gentle possibility just to strengthen your relationship with it.
What if I could heal the one you protect so you wouldn't have to work so hard?
Would you be open to the idea?
Not today,
But sometime in the future?
There's no demand,
No expectation,
Just an opening,
A choice.
If the part is unsure,
That's okay.
Simply let it be with the idea,
Knowing that change does not have to happen today.
Before leaving this protector in this restful place,
If it would like to stay,
Thank the part for sharing space with you.
Let it know.
You are seen.
You are appreciated.
And you're not alone.
I am here now.
Set an intention,
Not for change,
But for an ongoing connection.
Let this part know that whenever it needs to rest,
The space is here for them.
Take a final deep breath in and exhale slowly.
When you are ready,
Gently bring awareness back to this present moment.
Wiggle your fingers and your toes.
Feel your body supported beneath you.
And whenever it feels right,
You may gently flutter your eyes open and orient to your surroundings.
Thank you for joining me.
