Calm & Compassionate Self Energy

A gentle, compassionate, guided meditation to open the internal world to more Self-Led energy. A focus from Internal Family Systems Therapy to allow our fearful, angry, sad, and shame-filled parts to be heard and soothed.

Transcript

And now we're going to take just a couple of minutes in your day for you to allow you to calm and settle and get curious about what's going on in your system,

In your mind,

In your heart.

And to start,

I think it's important to remember that there's just not a right or wrong way to get still and calm for a few moments.

If there's a part of you that wants to do this right,

Offer it some compassion,

Letting it know that it too can relax if it chooses and just be present with you.

So as you begin to breathe deeper into your belly and your ribs and your chest,

Noticing your waist,

Your back,

Your pelvis,

The expanding and contracting of your body with your breath in and out through your nose very gently.

And see if that exhale can get just a stitch longer and offering the breath in and out with gentleness.

And where you're sitting or lying down,

Allow your body to get just 5% more comfortable.

That's moving an arm,

Foot,

Just to adjust as needed.

And then allowing that pool of gravity around you to hold you to the chair or the floor and the floor to the building and the building to the earth and allow your whole body to be held in that space.

And maybe thanking your body for knowing how to breathe even when you're not providing direction.

That it'll breathe with or without you,

A beautiful gift.

And now I'd like you to invite all the parts of you that want to be busy that want to figure things out,

That feel sad,

That feel shame,

That feel joy.

Maybe parts that think that sitting still for a moment is silly.

Parts that are thinking about what happens next in your day.

All of the parts of you that do their jobs.

Maybe parts that are fearful,

Parts that are angry.

Just noticing the complexity of all that goes on in and around you and inviting them with curiosity and compassion to be with you.

Then I'd like you to invite all of those parts of you to take a half step back from you,

To just gently step back so that the beautiful core self of you has a little space to breathe.

And none of those parts have done anything wrong.

They're not in trouble.

But inviting them to take a half step back so that the self of you can have a little space today.

So that self of you that is creative,

Connected,

Calm,

Courageous,

Clear,

Can be fully present in that big,

Beautiful energy that radiates from your core.

Just take a long,

Deep breath right into that space.

And even asking,

Perhaps there's a part or two that aren't interested in stepping back today.

And that's okay.

There's a part of you that as we step into this moment,

That feels skeptical or feels like it's scurrying to get other things done.

Just let those parts of you know that you hear them.

Let them know that they matter.

And for the parts that were willing to step back,

Go ahead and thank them for giving you some space to breathe.

And now coming back to the parts,

If there are,

That weren't interested in stepping back or were having a difficult time stepping back,

Maybe you could ask them to sit beside you.

Perhaps there's a frustrated part about something that has recently happened and it does not want to step back.

Let it know that's okay.

And perhaps it could sit beside you for just another five minutes or whatever the part is for you that may not be interested in stepping back.

Let it know that you hear it.

And again,

Offering it compassion and perhaps it could just sit beside you for a moment.

And now I want you to imagine that above you in the ceiling or the clouds,

That there's a tiny pinprick of a hole.

And as you look up and you look through the ceiling,

You can see this tiny pinprick of blue streaming in beautiful golden light.

And with your breath,

I want you to imagine that whole opening just as big as you want it to be,

To open up space through the ceiling,

Through the clouds,

Up into that blue sky and using your breath to imagine that hole getting just a bit bigger,

Allowing more of that golden warm sunlight to come streaming in on your head,

Your face,

Your shoulders,

Your chest,

The warmth of that gentle,

Gentle space pouring in on you like liquid.

And if it feels right,

You can offer that same warmth and light to the parts that are sitting near you and to those who have stepped back.

And as that light continues to pour in and warm your hair and your face,

Your belly,

Your lap,

I want you to imagine if you could offer something to your parts.

If you could offer joy or passion or love or any emotion or characteristic that you choose,

What would you like to offer them?

These parts of you that work so hard all day,

Whatever that is,

I want you to give it a color.

What color is passion?

What color is joy or love?

And as you offer that warm light to your parts,

Compassion and loving kindness,

Right in the middle of what you offer to them,

Also offering that characteristic or emotion to them in the middle of that light that you offer to them from your beautiful core self,

Offering them that same passion or joy or love or whatever you choose.

And there may be parts that are so receptive to that.

Parts of you that are feeling scared,

Parts of you that are overly busy,

Parts of you that want to act out in ways that don't benefit your system.

Perhaps they're not interested and that's okay.

And perhaps there are parts of you that receive that with joy.

And so we'll just let it go where it needs to and not where it doesn't.

But allowing your breath to move that light and characteristic or emotion to your parts as you imagine breathing into them that you can offer to them.

This element of joy or passion or love directly from you to them.

Continuing to breathe and offering all the parts that beautiful color from your core.

Maybe some of them trust you,

Maybe some of them don't.

That's okay too.

They're still welcome here.

But as you breathe,

You can offer up this feeling or characteristic to them.

And now thanking your parts for knowing what they need to.

If they were able to receive you're choosing not to thank them for being here.

And then with your breath,

I want you to open that space to offer in that warmth so that you can best serve your parts from your core.

And now take a moment to again notice each of the parts and their jobs.

Are there parts that are tired?

Parts that want to go,

Go,

Go?

Parts that feel pain?

Parts that feel alone?

Just reminding them that you're here.

Reminding them that the core beautiful essence of self is still here.

Even when days get busy and chaotic and the world is frantic and confusing,

That the beautiful core self is still present.

And if they can give you some space,

You are still here to help them.

So again,

Let your breath deepen.

Do your pelvis even,

Your belly,

Your ribs,

And your chest.

And now moving your toes,

Perhaps squeezing and releasing your fists,

Stretching.

One arm and then the other.

Noticing,

Placing your breath back to your body to breathe without your direction.

And when you're ready and not a moment sooner,

Come back to the space you're in and even opening your eyes just enough to barely look through your eyelashes.

And another breath.

And with each exhale and inhale,

Allowing your eyes to open just a stitch more.

And as you come back to the room fully,

Take the time you need to reorient yourself.

Maybe another big stretch.

May your day be blessed and may you be gentle,

Gentle,

Gentle.

When the attacks forever come,

Stay safe and be positive.

.

Reviews

I’ve just started parts work and this meditation was a nice support for those lessons. It allowed me to send a message that my parts are not alone. Thank you.

Excellent meditation. I've tried other Self-energy meditations that only worked somewhat for me, but this is exactly what I was looking for

Thank you :)

Lovely, thank you 🙏