Let's begin a meditation to get a more sense of our body and how it correlates with our inner world and parts.
So begin by bringing your awareness to your body.
Feel the contact points between your body and the surface you're on.
Imagine roots growing from your feet,
Anchoring you deep into the earth,
Providing stability and support.
And know too that if your system needs more time,
Then this recording allows that you can pause it as often as you need to.
As you continue to settle in,
Focus on your breath.
Notice the natural rhythm of your inhalations and exhalations.
With each breath,
Feel yourself becoming more relaxed and present.
Start a gentle scan of your body from the top of your head and just down to your face and your neck,
Your shoulders.
Just be aware of what you're noticing.
When you encounter an area of tension or sensation,
Pause and focus your attention there.
And go down each arm,
Out to the fingers,
Down the front half of your torso,
And back up and down the back.
And ask yourself,
Is there a part of me that resides here as you journey and scan your body?
Allow any impressions or images of a part to arise naturally.
Continue your scan down one leg,
To your toes,
Down the front of your leg,
And back up on the backside of your leg,
And across your glutes and down the backside of the leg on the opposite side.
Down the backside of the leg on the opposite side,
And the calves,
The soles of the feet,
Toes,
And journey back up the front of that leg.
And once a part makes itself known,
Greet it with curiosity and compassion.
You might say internally,
Hello,
I'm here.
I see you.
Ask the part if it'd like to share anything with you,
Or maybe you're noticing multiple parts.
Let them each share.
Listen openly to any thoughts,
Feelings,
Or memories that come up.
Engage in a gentle dialogue with the part or parts,
And you can ask questions like,
How old are you?
What is your role in my life?
What do you need from me right now?
Allow each part to express itself fully without judgment,
And thank the part or parts for sharing with you and acknowledge its role in your system,
That you need it,
That it's doing the best that it can,
But it's not the burdens.
But it's not the burdens that it carries,
Which may manifest in some of the sensations or pain.
Offer gratitude to your parts for their efforts to protect and support you.
Now focus on your heart center,
And imagine a warm,
Glowing light there.
And this light represents yourself,
Your belovedness,
The core of your being that is calm,
Compassionate,
And wise.
And allow this light to expand,
Filling your entire body with warmth and love.
Let it reach and comfort each part you've connected with.
And visualize all your parts coming together in harmony,
Each one feeling heard,
Seen,
And valued.
And take a moment to appreciate the sense of wholeness and balance within you.
Then when it feels complete for now,
You can gradually bring your awareness back to your breath.
Take a few deep breaths.
When you feel ready,
Slowly open your eyes and take a moment to reorient yourself to your surroundings.
Thank you to you and to all your parts and for the courage in showing up,
Particularly in this more somatic way.
I'm grateful for your trust and courage of doing this meditation.
And it may be helpful after the meditation,
Consider journaling about your experience or write down any insights,
Emotions,
Or messages from your parts.
Reflect on how you can continue to nurture and support these parts in your daily life.
