The focus of this meditation is.
.
.
Setting an intention,
And returning.
To our parts after we've noticed them.
So let's begin.
By finding a comfortable position.
You can sit upright with your feet resting on the floor.
Lie down somewhere that feels supportive.
Allow your hands to rest easily wherever they land naturally.
If it feels okay,
Let your eyes close.
Or simply soften your gaze toward the floor.
Take a slow breath in.
And a long,
Easy breath out.
Again,
Breathing in.
.
.
I'm breathing out.
Let your body settle at its own pace.
There's no rush here.
Nothing to accomplish.
Nowhere to arrive.
Just landing.
Begin by noticing your breath.
Not changing it.
Not controlling it.
Just noticing.
You might feel the rise and fall of your chest.
Or the simple movement of air.
As you rest here.
See if there's even a small amount of curiosity available to you.
Curiosity is one of the qualities of self and IFS.
You don't have to manufacture it.
Or perform.
Just notice.
Is even a little bit present.
And if you're not noticing a little bit.
Or if another part of you is distracted or skeptical.
Or restless right now.
That's welcome too.
You might quietly acknowledge it.
I see you.
Just by doing that?
You're already relating.
You're already practicing.
Now continue to bring your awareness inward.
Turning toward your inner world the way you might enter quiet rooms.
Before connecting with any particular part.
Pause here for a moment.
Mask yourself inside.
What is my intention in being here right now?
Just listen for whatever arises.
Maybe something like.
.
.
To understand.
To listen.
To be present.
Or maybe you noticed something else?
Part that wants relief.
Are answers.
Or something to change.
If so,
Just acknowledge it gently.
You might say.
I see that you want that.
Thank you.
And then see if even for now.
You can hold something a little more open.
I'm here to listen.
I'm not here to force anything.
I'm interested in knowing you better.
Let that intention settle into the space inside.
Notice how your body responds.
In a subtle way.
Now allow a part of you to come into awareness.
You don't have to search for it.
You don't have to name it correctly.
Maybe a part that's been active lately.
Anxious.
Critical.
Exhausted.
Striving.
Or maybe something quieter.
A younger feeling.
Something tender.
Let whatever is present show itself in whatever way feels natural You might sense it as a feeling in the body.
An image.
A voice or tone.
Posture.
Or simply a knowing that something is there.
Take a moment to notice where in your body you feel it.
Or where your attention is drawn.
Know that.
.
.
I encourage you to pause this recording if you need to.
Now gently bring your and tension toward this part.
It may be helpful to imagine turning toward it the way.
You turn towards something you genuinely want to understand.
You might say inside.
I'm here with you.
Than if it feels right.
Say,
I'd like to understand you better.
Notice what happens inside when you offer that.
Does the part move closer?
Stay where it is.
Pull back a little Whatever happens is.
Valuable information that matters.
There's no wrong response.
You might ask.
How do you feel about me being here with you?
And simply listen.
Without interpreting.
Without fixing.
Just witnessing.
If it feels accessible.
You might gently ask.
What are you trying to do for me?
Many parts have been working very hard for a very long time.
Often without being thanked.
Often without being noticed at all.
If you sense even a small amount of appreciation for this part,
You might offer it.
By saying something like,
Thank you for watching.
But you've been Carrie.
Notice how that lands in the part and then you.
Now I want to invite you into something simple and important.
Gently let this part know.
If it's okay,
I'll come back and check in with you.
Say it in a way that feels true.
Not as a promise under pressure.
Those could be other parts jumping in,
Likely are.
Just as an honest opening.
I'll return.
Notice what happens.
Something softened.
The skepticism arise.
Does the part seem uncertain?
Whether to believe you?
All of that is welcome.
If the alt shows up.
You might simply say.
.
.
It makes sense,
You're not sure yet.
Can you give me a chance to keep showing up?
Just stay present.
Returning isn't about intensity.
It's about consistency.
It's about parts slowly learning that the relationship.
That was in the end.
And the session does or the parts check-in does.
Let your system feel the possibility of that.
That this is ongoing.
That you're not just passing through.
Now gently widen your awareness.
Imagine your whole inner system,
All the parts.
The ones you know well.
The ones you've barely glimpsed.
Sensing your intention.
You might say.
I'm interested in building a trusting relationship with all of you.
Take a breath.
Notice what that feels like in your body.
Before we return.
Take a quiet moment to sense.
Is there one small way?
I might come back to this part.
Maybe a brief check-in tomorrow.
Maybe placing a hand where you felt it in your body.
Maybe simply remembering?
Pausing at some point in your day and saying and sighing.
I remember you.
No action required right now.
Just noticing the possibility.
Take one more slow breath in.
And a long breath out.
Begin to feel the surface beneath you.
The room around you.
When you're ready,
Gently wiggle your fingers and toes.
And slowly.
.
.
Softly.
Let your eyes open.
Intention shapes how parts experience your present.
Returning is how trust grows over time?
And even a brief,
Genuine moment of being with a part can begin to change the entire game.
Inner system.
And outer system,
For that matter,
In the world.
Thanks for meeting me here.
