Welcome to this meditation on getting to know the parts of ourselves a little more that come up around change.
So as we begin,
I invite you to take a moment to find a comfortable position.
Know that I encourage you to pause this recording as often as you need to if you need more time.
As you get comfortable,
Maybe it's sitting or lying down.
Just let your body begin to settle.
You can close your eyes if you're comfortable.
If you prefer,
You can just let your gaze rest softly in front of you.
Just take a couple slow,
Deep breaths.
In and out.
With each breath,
Allow your body to relax a little more.
Maybe dropping your shoulders or softening your jaw.
In this meditation,
We'll explore how your inner parts respond to change and how you can meet them,
Maybe with a little more openness and compassion.
So set an intention for this practice.
Maybe it's something like I'm here to listen and hold space for my parts,
Or I'm open to understanding and supporting the parts of me that are afraid of change.
Just tune in to your body.
Maybe notice your feet on the floor or the weight of your body resting on your chair or mat.
Notice the gentleness of the rise and fall of your breath as you breathe.
This is your anchor,
A place of stability you can return to at any time.
With each breath,
Imagine drawing in a sense of calm and stability.
As you exhale,
Let go of anything that's distracting you from this moment.
Maybe it could just soften back knowing that we're only going to do this for a few minutes.
Then you can get back to it.
Just feel yourself becoming present,
Rooted,
And aware.
Now extend a gentle invitation to the parts of you that respond to change to come forward.
You might imagine opening a door and inviting them in,
Or simply sense that they're here with you.
Just ask,
What parts of me come up when I think about change?
Perhaps you notice a part that feels anxious,
Worried about what could go wrong.
Maybe there's a part that resists digging in its heels to keep things the same.
Perhaps there's a part that feels excited,
Curious about new possibilities.
Take your time to notice who's here without judgment.
Just observe for a bit.
If a particular part stands out,
Focus your attention on it.
If not,
Just be with what's there.
Don't have to make anything happen.
Just want to be curious for a bit.
If a part stands out,
Or maybe you want to pick a part to be curious about,
See if it would like that.
See if you can visualize this part,
Or sense where it resides in your body.
Maybe you feel tightness in your chest,
Or a knot in your stomach.
Perhaps you have an image or a sense of this part's energy.
Greet this part with kindness,
Like you would an old friend,
Maybe.
You might say,
Hello,
I see you.
Thank you for showing up today.
See how it's responding to the attention.
How are you feeling toward this part?
If there's more resistance than openness,
It's likely another part jumping in.
See if it could soften back and remind it that we're only going to be a few more minutes.
If you're feeling a little more open,
Turn back to the part that you're focusing on,
And ask it what it wants you to know about change.
Maybe ask why it's feeling anxious or resistant to the change.
What's it afraid would happen if it didn't work so hard?
See if you can be curious and open,
And know that even a drop of that curiosity or openness will do.
Allow the part to share whatever it needs to.
Just listen carefully.
Perhaps it carries a memory of a time when change brought pain or instability.
Maybe it's trying to protect you from feeling out of control.
Whatever it shares,
Let it know that you hear it,
And that its concerns are valid.
Now offer some reassurance to this part.
Let it know who you are today,
That you're here,
And you're capable of leading through this change.
Remind this part that it's part of you,
And that you need it,
Though.
It belongs.
You might say,
I understand why you feel this way,
And I'm here to take care of you,
Or we'll go through this together one step at a time.
If it feels right,
You can place a gentle hand on the area of your body where you feel this part's energy,
Offering warmth and care.
It may be helpful to imagine breathing calm,
Steady energy into this part.
With each inhale,
Draw in a sense of peace.
With each exhale,
Release tension or fear.
Just see if you notice a difference.
Is this part softening,
Feeling safer,
More understood?
Maybe there are other parts present that carry more excitement or curiosity as gifts.
Invite them to offer support as well.
Notice how these different energies can balance each other,
Bringing a sense of harmony.
Picture a safe and comforting space for all your parts,
A place where they feel secure and supported.
This could be a cozy room,
A serene nature setting,
Anywhere that brings a sense of peace to you and your system.
Imagine all your parts resting there,
Knowing they're cared for and protected.
See if there's anything else.
You can begin to bring your awareness back to the room.
Feel your feet on the floor and your body supported by the chair or mat.
Before you open your eyes,
Take a moment to thank this part that you were able to give attention to today for showing up and sharing with you.
Thank the parts that showed up with some of that curiosity and excitement for the gifts they gave.
Let them know you can spend more time with them too.
Just extend that message to any other parts that may have witnessed today.
Let them know that you appreciate their courage to soften back and witness,
And that you'd like to spend some time with them too if they'd like that and it feels right for you.
Remind them that you're here and that you'll continue to care for them.
When you're ready,
You can slowly open your eyes,
Bringing this sense of compassion and openness with you.
As you continue about life.
Thanks so much for your courage and showing up today.
