Let's begin our meditation.
Begin by finding a comfortable position.
You can sit,
Lie down,
Or rest in whatever way feels supportive right now.
If it feels okay,
You can let your eyes close or soften your gaze.
Take a slow breath in through your nose and a gentle breath out through your mouth.
Let your body know it doesn't need to hold itself together for anyone right now.
Bring your attention to the places where your body is supported.
The chair beneath you,
The floor,
The surface holding your weight.
Notice that you are being held without effort.
Take another breath and with your exhale invite your shoulders to soften just a little.
There's nowhere you need to get to.
Nothing you need to figure out.
As this year comes to a close,
Gently invite your inner world into awareness.
You're not calling parts forward.
You're simply noticing who's already here.
There may be parts that feel tired,
Parts that feel relieved,
Parts that are still alert or unsure.
Whatever you is welcome.
Nothing needs to change.
If one part stands out more clearly,
Let your attention rest there for a moment.
You don't need to analyze it,
Just notice how you experience it,
As a sensation,
An image,
A feeling,
Or a sense.
See if you can bring a little curiosity toward this part,
Not to fix it,
Just to acknowledge it.
You might say silently,
I see you.
Thank you for what you've carried.
Now if it feels right,
Gently ask this part.
What was this year like for you?
There's no need to force an answer.
You may receive words,
Or a feeling,
Or nothing at all.
Simply staying present is enough.
Notice if anything happens,
Even a small amount,
And if not,
That's okay too.
Turn your attention now to that essence that's in you and all around.
It's not a part,
That self that is noticing all of this.
The one that can pause,
That can be curious,
That can be kind,
Without efforting.
You don't need to be fully calm,
Just notice that a drop of self-energy is already here.
Let that presence gently hold your parts,
Without leading them anywhere.
If it feels supportive,
Place a hand on your heart,
Or another grounding place,
And let these words land softly.
Nothing needs to be fixed before this year ends.
You can repeat that quietly inside,
If you'd like.
Nothing needs to be fixed before this year ends.
Let your system hear it,
And take one more slow breath in,
And an easy breath out.
Think this part that showed up,
And that you gave some attention for its courage.
Think those parts that may have stepped back and witnessed.
Let this part you focused on today,
Know that you can give it more attention,
If it would like that.
Let all of your other parts know that they can have some attention too.
We get to know our parts better,
One at a time,
And they can deserve that one-on-one time too.
Thank them for witnessing today.
Then when you're ready,
Gently open your eyes,
If they were closed,
Or bring your awareness back to the room.
Carry this gentleness with you,
Not as a task,
But as permission.
You've already done enough.
