I'm going to lead you through a fire drill guided meditation exercise and this is a reflective exercise and it's a valuable way to revisit parts in life and learn self-leadership through practice and experience.
And so as we begin,
I invite you to bring your attention inward.
If it makes sense,
You can close your eyes and if that's not comfortable,
You can just rest with a soft,
Gentle gaze in front of you.
Feet flat on the floor if you're sitting.
And now just take a couple deep breaths,
Noticing the in-breath and the out-breath.
Let's take about two more big cleansing breaths.
The in-breath and the out-breath.
And another breath in and out.
And I invite you to picture someone in your life,
It may be past,
It may be present,
Someone who triggers anger or sadness in you.
Imagine them in a room from which they cannot leave.
And watch the person from outside the room through a one-way mirror.
You can see them,
But they can't see you.
Now have them do or say the things that upset you.
Notice what happens to your body and mind as your protector part kicks in,
That part that wants to keep you safe.
Notice your muscles,
Your heart rate,
Your breathing,
Thoughts and emotions.
Now,
Look at the person that triggers you through the eyes of your protector and reassure your protector that you will not be entering that room with them.
Encourage the protector to recognize that you're not at risk,
You're safe,
So it can stand down.
Check in and see if your protector is prepared to separate its energy from you.
Encourage it to take the energy away and take a break,
If that makes sense.
And now,
As you may have a little space,
Recheck yourself.
What changes do you notice in your muscles,
Your heart rate,
Breathing,
Thoughts and emotions?
How does the person that you're observing in the other room that has the capacity to trigger you,
How do they look now?
How would it feel if you were to go into the room and be with that person,
Self-led,
From your beloved self,
Who you are at the core,
Rather than accompanied by the protector?
Ask the protector if it can begin to trust you,
And if not,
Why not?
When you're ready,
Thank the protector for the support it's given you and the new trust it has in you.
And if your protector did step to the side,
You probably noticed a shift.
And if not,
Be gentle with that protector and let it know that there's no pressure,
You just want to get to know it better.
But in any case,
Thank it for its courage and vulnerability in coming forward.
And now as we close,
I invite you to take some deep breaths,
In and out,
And again in and out.
Bring your focus to the room,
If your eyes were closed,
You can gently open them.
And thanks for taking the time to practice this exercise and meditation with me today.
