The intention of this meditation is to check in with our parts regarding emotional regulation,
Or those parts that can have strong emotions.
So as we begin,
Find a comfortable position,
Seated or lying down,
And gently close your eyes if you like.
And let's begin with a few slow breaths.
Inhale and exhale.
Let your shoulders drop and notice the surface supporting you.
Now gently shift your attention inward.
Sense into your body.
No need to change anything.
Just notice.
Is there a part of you that feels active or stirred up today?
Perhaps a part that's been trying to manage your emotions?
See if one part wants your attention right now.
It might feel tight in the chest,
Or maybe it's a racing thought,
Or even just a general sense of pressure.
Let this part know you're here with it.
You don't need it to change.
You're just here to listen.
And see how the part is responding.
And when you listen to the response,
How are you feeling toward the part?
If your heart is more closed than open,
It's another part jumping in that may want some attention to.
And see if that part could soften back and give some space.
Remind it and all the parts that may be witnessing your interaction with this one you're giving attention to right now.
They can all have a chance at another time.
But we get to know our parts better one on one and one at a time.
And if you're noticing some parts coming in and they are able to soften back,
Thank them.
Then turn back to the part that you're giving some attention to right now.
And from a place of a little open heartedness,
Ask,
What are you feeling?
What are you afraid might happen?
How long have you been carrying this for me?
Likely this part is carrying things,
Thinks it's alone.
And that's what makes it be a little more amped up.
Let your tone be soft and gentle.
Let the part know you're not here to get rid of it.
You're just curious.
Let it know it's not alone.
You're right here.
Maybe you're not alone.
Place a hand on your heart or wherever you feel this part in your body.
Just listen and just be for a bit.
How is it for this part to have you there with it?
Makes sense that there may still be some distrust.
Let the part know that.
And if you can,
See if you can send it a little of that self-energy,
Calm,
Curiosity,
Compassion.
See what you notice as you send some of that warmth to this part.
Let it feel your steady breath.
Let it feel your steady presence.
And if it's willing,
Ask,
What do you need from me right now?
And just listen again for a bit.
Know that I always encourage you to pause this recording if you need to.
Just see if there's anything else before we begin to wrap up.
And when it feels complete for now,
Thank this part for sharing with you.
Let it know you'll keep checking in.
If you can honestly say this to the part.
Then expand your awareness to those parts that are around those that may have stepped back and witnessed.
Let them know that they can have some one-on-one time in the future,
Too.
Maybe let them know when.
And then take one more deep breath.
Notice how your body feels now.
When you're ready,
You can slowly bring awareness back to the room.
Wiggle your fingers and toes and bring some movement back into the body.
You can open your eyes if they're closed.
Maybe place a hand on your heart one more time and thank yourself and your parts for showing up today.
You're doing some good,
Courageous work.
Even just noticing your parts is a powerful step toward regulation.
Thanks again for joining me.
