Getting To Know The Parts Inside Meditation

Are you curious about the seemingly contradictory parts inside of you? For example, how part of you may want to take a risk and try something new, while another part urges you to pull back, and stay safe? Throughout our lives we develop adaptations, or “parts” that help us survive, and which can also keep us from aligning with our deepest values and vision. Join me for this guided meditation as we take a deeper look at and listen to the parts inside.

Transcript

As we begin this meditation,

I invite you to find a place where you can have a few moments of quiet to yourself.

And then begin to notice your breath,

The in-breath,

And the out-breath.

Notice your contact with your seat,

Your feet on the floor.

Take another deep breath in and out.

And on the next in-breath,

Begin to turn your attention inward and begin to notice what's going on inside.

Maybe something has happened recently to trigger you and to get your mind racing.

Maybe it's a person or a certain event.

Whatever it is,

Without judgment,

Begin noticing the parts that come up inside.

And as parts come up,

Ask,

Who needs my attention today?

What do you want to explore?

And as a part comes forward,

Let it speak.

If what it's saying makes sense,

Let it know that you get it.

And if you don't get it,

Ask it if it could give you a little more insight or explain a little more.

And where do you notice this part in or around your body?

Maybe it's a tightness in the chest or a tingling at the front of the mouth and the lips.

Maybe it's a heaviness on your shoulders.

Just settle in and notice and see if you have any indication of that part in or around your body.

And check in and see how you're feeling toward the part.

Do you want to push it away?

Is there some resistance?

Or is there a calmness,

A curiosity,

A sense of compassion?

Is there anything you want to share with this part?

Go ahead and share it now.

And think the part for coming forward,

For its courage to be vulnerable and to share.

And let it know that you want to spend more time with it and then maybe make a commitment.

Day after tomorrow or two times this week.

Whatever works for you,

Commit to sitting down with this part and noticing it again.

And now as we begin to close,

Invite all the other parts that may have arisen.

Thank them for witnessing you engage with the part that most needed your attention today.

And let them know too,

If it's true that they'll have their turn.

You want to get to know them better too.

And as we close,

Bring your attention back to your breath.

Your body touching your seat.

Your feet on the floor.

You can open your eyes if they were closed.

And continue about your day.

Thanks so much for taking a minute to join me today and take good care.