We're all made up of many parts and just because we interact with our parts or even the voices that are inside of us and learn from them,
It doesn't mean that we're crazy.
And so I invite you to get curious about the parts inside of you.
Throughout our lives we develop adaptations or parts that help us survive and which can also keep us from aligning on the flip side with our deepest values and vision for our lives.
But in all things,
All of our parts have good intentions,
Even if it may not seem like it.
So let me guide you in a meditation to help you check in with the parts inside of you.
First I want to invite you to let yourself get settled.
It's good to sit in an upright way with your back straight if you can.
Feet flat on the floor with your legs uncrossed.
If you feel comfortable,
You can close your eyes.
If you'd rather keep them open,
Just let your gaze rest softly in front of you.
Let your attention go inward.
Get a sense inside yourself of your body in space,
Where you're sitting in the room.
Feel your feet on the floor.
Notice the contact of your body with the chair,
Your seat,
Your back.
Open your body and notice any areas of tension,
Relaxation,
Resistance,
Pain,
Any sensations.
You don't need to change anything.
Just paying attention to whatever's going on in your body.
And now let yourself just become aware of the sounds around you.
Let the sense of sound fill your awareness.
Now gently shift your awareness to your breath,
Whether it is at the level of your nostrils,
The air going in and out,
Or the level of your chest as it goes up and down,
Or the level of your abdomen going inward and outward.
Perhaps you'll even notice your whole body breathing.
Wherever it comes most naturally,
Just let your awareness ride the wave of your in-breath and then your out-breath.
And when you notice,
As often happens,
That your mind may have wandered and become lost in thought or a memory,
A feeling,
A worry.
When you notice it,
Just take note of it and gently,
Lovingly,
Kindly return your awareness toward the breath without judgment,
Wherever you feel it.
And follow that wave of the in-breath and the out-breath.
There's nothing to do.
There's nowhere to go.
Notice if there's any part of your body that's tight or uncomfortable.
Breathe for a moment into that part of your body or adjust your position until that part is able to relax more and more.
You're becoming more and more relaxed,
Breathing in and breathing out.
Now begin to check in and sense what's going on internally.
Maybe there's an event or situation that triggered you in the last day or two.
Maybe you're triggered by something that's coming up in the next few days.
Maybe there are many parts.
Maybe there are only a few.
Try to welcome all of the parts that come up.
Let them know that there's no pressure.
Just want to be with them.
You're not in a hurry.
Just curious about what you'll discover as you engage your parts.
Take some time to continue to check in with your inner world.
It might be helpful to imagine that you and all of your parts are around a campfire or that you're sitting on the beach.
Wherever is most appropriate for you.
Invite all of your parts,
Your inner committee members,
All of the different voices that live inside of you to join.
Let them know that they're all welcome.
Maybe there's some resistance to welcoming and just be curious about the parts of you that may be resistant and be aware that those could be other parts.
Notice how your parts are responding.
Maybe some are a little distrustful and standing at a distance.
Let them know that it's okay.
Notice how you're feeling toward the parts again.
Are you curious?
Is there some resistance towards some of them?
Remember this is a perfectly safe place and that you are the one in charge of this inner journey.
It's your journey and yours alone.
Now when you're ready,
I want you to ask your parts,
Who needs my attention today?
And try to get a sense of which part you notice the most right now.
Maybe ask,
Does anyone have anything to say to me right now?
What would you like to share?
Then sit back and just notice what happens.
There's no agenda here.
You don't need to do anything.
Just notice and allow.
Allow one of your committee members to come forward.
It might take a while or someone might begin sharing immediately.
Or maybe there's still a lot of resistance.
Maybe no one is eager to come forward.
Just remain curious if you can and just be with your parts.
And if a part comes forward that's more hesitant or lacks trust,
Let them know that there's no pressure.
Remind them that you just want to be with them to get to know them better and allow them to better understand you.
Whatever happens,
It's okay.
As you're observing,
Spend a few minutes talking with the part of you who so graciously volunteered to step forward.
Check it again and see what it wants to say to you.
Ask it if it brings you a gift.
Ask it if it needs anything from you right now.
And then just listen.
You don't have to do anything except observe and listen and be.
Or if your parts are hesitant and it's hard to tease them out,
Just remain curious and notice what's happening.
Notice again how you're feeling about this gathering and toward your parts.
Are you nervous,
Glad,
Curious,
Interested,
Scared?
Just notice how you feel.
Remember that you are in charge and whatever you're feeling is okay.
Whatever you're experiencing is okay.
Whatever your parts are feeling is okay.
Everyone's doing the best that they can.
And your parts are here to teach you something about yourself and your world.
It's only your job to watch and listen and be curious.
Is there something that you'd like to share with this part that's come forward or your parts in general?
Ask the part if there's anything else it needs.
Take it for its courage in coming forward and ask if it'd like to spend more time with you in the future.
If it does,
Let it know that you like that.
Let it know when you'll make time for it.
Now as we begin to close,
Slowly glance around and thank all of your parts for witnessing this interaction with a part or this gathering in general.
Thank all of those parts that are present,
Even those who may be keeping their distance.
Let them know that they can have some time with you in the future too if they'd like.
Slowly bring your attention back to your breath,
Noticing the in-breath and the out-breath.
Bring your awareness to the sounds around you.
Notice your body in your chair,
Your feet on the floor.
And when you feel ready,
You can gently open your eyes if they were closed and enter back into your day and the world around you.
Thanks for taking a minute to do this meditation with me and take good care.
