The intention of this meditation is to turn toward those protectors inside who are working so hard.
So as we begin,
Find a comfortable position.
Seated.
Lying down.
Whatever feels right for your body.
Right now.
Let your body settle.
There's nothing you need to fix.
Or perform right now.
Notice your breath without.
Feeling the need to change it.
Just let it be.
Feel where your body is.
Supported.
The chair beneath you.
The ground under your feet.
And if it's helpful,
Name a few things you can hear.
The hum of the room.
Distant sounds.
Your own breathing.
Allow yourself to Arrive just as you are.
With whatever you're carrying.
Right now.
Begin to turn your attention inward.
See which parts are showing up.
Those thoughts,
Feelings,
Actions.
Impulses,
Beliefs.
Bring to mind a protector that's been active lately.
Maybe it's the part that pushes you to stay busy.
The one that keeps you guarded?
The voice that criticizes.
You don't need to picture it clearly.
Just notice how you sense it.
Where do you feel it in your body?
What's its energy like?
And take your time.
Check in to see if your heart is open.
As you notice this part.
If you're noticing a little resistance not being as open as maybe it is.
Could be.
That's another part that is.
.
.
Likely reacting to this part and see if that one could soften back and give you a little space Maybe even jot it down.
Let it know that.
.
.
It can have your time,
Too,
At another time,
But we get to know our parts better one at a time.
But it matters.
If it's able to soften back,
Thank you.
And turn back to the first part,
Then.
You brought to mind.
From a gentle place of just a little bit of curiosity.
Not trying to change anything.
Ask this protector.
What are you trying to protect me from?
Listen without correcting.
Without fixing.
Just listen.
Notice what comes up.
Image.
A feeling.
Memory.
Words.
Let this protector know.
I see how hard you work.
You don't have to change right now,
But I'm here.
You're not alone.
Feel free to say this in your own words.
Just hold that intention.
Notice what happens in your body.
Does anything soften?
Chef.
Stay the same.
All of it is okay.
See if there's anything else before we begin to.
.
.
Wrap up for now.
That this part may want to share.
Or that you may want to share.
With the part.
Thank this park for showing up.
For trying to keep you safe.
Let it know if it feels right that you'd like to spend more time with it and get to know it better.
And allow it to get to know you.
Maybe let it a win.
Invite a little more space around it,
Not pushing it away,
Just making room.
In that spaciousness glance over if there was a part that reacted to this one.
Let that one know you haven't forgotten about it.
It matters,
Remind it that.
You can make space for it too.
Maybe let it know when.
Then you can begin to gently return to where you are.
Wiggle your fingers and toes.
Bring some life into the body.
Take a couple deep breaths.
See if you can carry.
Some curiosity with you.
As you go back into life.
And remember.
.
.
They're no bad parts.
