The intention of this meditation is to connect with a part or parts of us with the idea that many of our parts are connected to past experiences and to see who shows up.
So as we begin,
Find a comfortable position.
Know that I encourage you to pause this recording if you need more time.
You can close your eyes if you want to or just let your gaze rest softly in front of you.
Settle into stillness for just a few minutes.
As you settle in,
Begin to turn your awareness inward.
Notice what's present in your inner world today.
You might sense some parts are more active than others.
Just notice without judgment.
It may be helpful to bring to mind a past experience that still affects you today.
You don't have to force that.
Just see if something comes to mind.
Then gently invite a part of you that feels connected to a specific past experience that may have come up or just to past experiences in general.
No forcing or trying to make something happen.
Just notice who shows up.
As that part shows up,
Or maybe it's a group of parts that are hanging together today,
Check in and see how you notice that those parts are here.
Is there a visual or a body sensation?
Maybe there are words that they keep repeating or maybe it's being connected to a specific past experience and memories of that.
As you notice that,
Just see how you're feeling toward this part or parts as they show up.
Just see if you notice just a drop of curiosity or maybe a whole bucket load.
See if you can extend it toward this part.
It only takes a drop,
But if you're not feeling a drop there are other parts that are jumping in.
Maybe negotiate.
See if they can soften back and if not,
Maybe they need your attention right now.
Often those parts that respond are just underneath the surface and we don't know until we check in.
Then whoever you can let know that you're a little curious,
Let them know that and remind all parts that they can have some attention at another time too and maybe jot them down.
Turn toward this part that you're extending some curiosity to in this meditation and ask what are you still carrying from that past experience?
What do you want me to understand about what happened?
Let it share at its own pace.
You don't need to analyze,
Just witness.
Let the part feel your presence.
If it feels right,
You might say,
I'm here with you now.
You're not alone.
See if that curiosity or maybe it's compassion or calm,
Maybe it's something like love can flow toward this part.
Let the part know that you appreciate how it's tried to help you.
You might say you did the best you could.
I see that now.
Allow any softening to happen naturally.
See if there's anything else before we begin to wrap up this meditation.
When it feels right,
Thank the part for being with you today.
Let it know your return when it's ready for more connection.
Maybe let it know when if it's eager to schedule.
Then expand your awareness outward to those parts that may have witnessed this interaction.
Thank them for their courage and willingness to soften back and remind them they can have some attention at another time too.
Then take a few grounding breaths.
Wiggle your fingers and toes.
Gently come back to the present.
When you're ready,
You can open your eyes if they were closed.
See if you can let your next step in life be shaped by this gentle reflection.
Thanks for joining.
For your courage,
Take care.
