In this guided practice,
I'll guide you into your internal system of parts to get to know one a little better.
We'll begin in a comfortable position that's restful and relaxing.
Unlike a more formal mindfulness practice,
I encourage you to get as comfortable as you can while ensuring that you aren't going to fall asleep.
Feel free to lie down or sit or even set yourself up in a restorative yoga posture.
If you're sitting in a chair,
You can lean back and relax.
Take a moment or two to get cozy so that you can be here a little while.
Once you're settled,
Close your eyes if that feels okay.
Otherwise,
You can also look down towards the floor or at a neutral object out in front of you.
This will help you to limit visual input so that you can turn inward more easily.
Now notice the sensation of the surface that you're resting on.
Notice how you're settling into that support.
If your feet are on the floor,
Notice the contact that they're making with the ground.
If you're sitting,
Notice the weight of your legs.
See if you can get a sense of your body in space in this moment,
Gently relaxing.
Now take a deep breath in.
At the very top of your breath,
Momentarily hold the breath in and then slowly let it out.
Do that again a couple more times on your own.
Slow breath in,
Very brief pause,
Slow breath out.
Notice what it's like when you breathe this way.
Notice how it affects your body and your inner environment.
Now let your breath settle into a natural rhythm as you continue to watch it flow in and out.
You'll start to notice that each breath is unique.
Some are long and some are short.
Some breaths are shallow and some are deep.
And there's no need to control it any longer.
See if you can let go of the need to change anything about your experience in this moment.
Now turn your attention to your inner landscape,
Starting with the body.
Begin to notice any physical sensations that are present.
Some of these sensations may feel pleasant.
Others may feel unpleasant.
See if you can hold these sensations in open,
Spacious presence.
Notice if there are any feelings present right now.
And see if it's possible to make space for both pleasant and unpleasant feelings.
You may also notice activity in the mind.
One persistent thought or many thoughts competing with one another.
Also holding the experience of the mind in open spaciousness.
It's also possible that you experience a dull,
Foggy blankness inside.
That's okay.
Just take that in if that's present for you.
See if you can take in all of this activity in your body,
Heart and mind in a watchful,
Curious way.
Notice if anything in one of these domains seems stronger in some way or is trying to make itself known.
You may notice a tendency of the mind to want to distract you or shift your focus away from this experience.
That's not unusual.
Just take note of distraction if it's present,
If it's part of your experience right now.
Focusing on what's strongest,
See if you can get a deeper sense of this part of yourself.
Where is this strong impression in your body?
Or perhaps it's outside of your body,
But nearby in some way.
How do you experience this part that is making itself known right now?
Notice how you feel toward this part.
Is your heart open to it?
See if it's possible to get curious about what you notice,
Adopting the attitude of an inquisitive scientist.
Or simply see if it's possible to accept the part.
If you feel anything other than openness or curiosity or acceptance about your experience,
This is another part.
You can ask this new part if it's willing to step back so that you can learn more about the first part that was making itself known.
You can reassure this new part that you aren't going to let the target part take over,
Just get to know it better.
You may have to do this several times with multiple distracting parts before you can access curiosity about the first one.
Try to be patient as you reassure the reactive parts.
And if you're unable to get parts to step back,
You can shift your attention to one of these new parts and get to know it a little better.
Focusing on the part that is present for you now,
Once again get a sense of it in or around your body.
What else do you notice about this part?
What does this part want you to know right now in this moment?
What does it want you to know about itself?
Does this part need anything from you?
I'm going to get quiet for a few minutes while you get to know this part a little better.
Every now and then take a moment to check in with how open you feel about the part and what it's revealing to you.
You may need to ask new parts to step back during this time.
Try to remain patient and curious.
Know that these reactive parts are trying to protect you in some way.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
It's almost time to come back.
But before you open your eyes,
If you can,
And even if the experience wasn't entirely pleasant,
Offer this part gratitude for showing up today,
For its willingness to share with you.
If it feels okay to you,
Let the part know that you'll return at another time to get to know it better.
Notice how the part responds to your gratitude,
To your acknowledgement.
Now think any other parts that appeared in this meditation and for their willingness to step back.
Notice how these parts respond to your gratitude.
When this feels complete,
You can open your eyes and refocus on your outer environment.
Take care of yourself in whatever way feels appropriate and supportive.
Thank you.
Thank you.
