The intention of this meditation is just to do a simple parts check-in.
You can use it regularly if it feels right.
As we begin,
Find a comfortable seat or lie down.
Allow your body to soften.
Take a slow breath in,
And a gentle breath out.
Let yourself arrive here,
Setting aside the rest of your day for just a few minutes.
Notice the support beneath you.
Feel the steadiness of the ground.
With each breath,
Allow your body to settle a little more.
If it feels right,
Imagine roots reaching down,
Anchoring you.
Now gently turn your attention inward.
Invite curiosity.
No need to search.
Simply notice what arises.
Ask within,
Who's here?
Notice if a part comes forward.
Maybe an inner critic.
Achiever.
Or a young part holding emotion.
Or maybe it's a part that's reacting.
Take your time.
Just notice.
Then ask,
How do I feel toward these parts that are showing up?
Allow the response to emerge naturally.
There's no right or wrong answer.
If you notice a warm or curious feeling,
Extend that energy to the part that you're spending time with.
If judgment arises,
That's okay too.
Just notice that another part may be present.
Thank it for showing up.
Let all the parts showing up know that they all matter.
They can all have attention at some point,
But we get to know our parts better one at a time,
Or one group at a time.
See if the parts that are jumping in,
If they are,
Could soften and give just a little space.
Maybe even jot them down.
So you let them know that you see them.
And turn your attention back to the part you're spending some time with now.
Or maybe negotiate and spend some time with two parts in a conversation.
Be intentional.
And then from that place of a little bit of curiosity,
Offer a kind word to the part that you're spending some time with.
I see you.
Thank you for being here.
Then ask this final question.
What do you need or want?
And know that you don't need to fix or change anything.
Just being with them is enough.
And just notice and listen for a bit.
If it feels right,
You can respond.
See if there's anything else before we begin to wrap up.
Take one more deep breath.
Send a round of gratitude to the part that you spent some time with today.
Maybe there were a couple parts.
Thank them for their courage and showing up for as much or as little as they shared.
Remind them that they matter.
That you want to get to know them more.
Maybe let them know when you can check in again.
Then expand your awareness outward to any other parts that may have witnessed this interaction.
Remind them that they're not alone.
They matter.
They can have some attention too.
Sense your whole inner world.
Noticing the presence of self if you're feeling a little more spaciousness.
Holding space for all of you.
All your parts.
All that arose.
Then when it feels right,
You can slowly bring your awareness back to your body.
When you're ready,
Gently open your eyes if they were closed.
See if you can carry this with you.
What you're feeling now into the rest of your day.
