I'll invite you to find a comfortable seated position allowing the sit bones to ground onto the surface beneath you.
If you're sitting on a chair allow the feet to ground into the floor noticing that sense of grounding and steadiness If you're sitting cross-legged just notice how the legs feel Now keeping the spine nice and upright sitting tall lengthening through the crown of your head Once you've found your comfortable seated position let's take a few rounds of breath Inhale deeply through the nose and exhale fully out through the nose Do this a couple more times I'll invite you to bring your awareness to a part of yourself Maybe this part of yourself is a part of your character,
Your personality Maybe this part of yourself is an emotion Just notice whatever is coming up A part of you that feels competitive,
A part of you that may lack compassion and just bring awareness to this part of yourself Maybe it's the part that has trouble asking for help Maybe it's the part that prefers silence to bottle things within yourself and just notice this part of yourself for what it is No need to judge,
No need to fix,
Just notice and as you notice this part of yourself see if you can have an inner dialogue with this part Notice what it's there to do for you Creating space,
Creating awareness and see what this part needs from you Does it need to relax?
Does it need to let go?
Does it need to back off to create some space?
And again just notice whatever comes up without judgment,
Without fixing Now as you think of this part notice what it feels like to be in your body as you hold on to this part of yourself You might notice a shift in your breathing pattern Maybe your breath changes It gets more shallow,
It gets deeper It speeds up or slows down Maybe your muscles feel relaxed Maybe there's a bit of energy running through your body Maybe there's a shift in your body language,
Your position Maybe tension or tightness or any sensation within the body and as you bring attention to this part of yourself notice what comes up for you and can we tune into that feeling,
Allowing it to linger,
Allowing there to be space As you continue to hold this part of yourself keep noticing what does it need from you,
What does it do for you how does it protect you and here we're trying to develop a relationship with this part Maybe it's a part of yourself that you love,
Maybe a part of yourself that you don't like as much but instead of putting labels we're here to just notice,
Notice the part for what it does,
Notice the part for what it is and just being a neutral witness to whatever is coming up and within this open space,
Notice if you can come in notice if you at this moment can talk to this part of yourself What would the part say?
What would the part do?
And how would you react?
Without forcing anything,
Just notice this dialogue between the two parts and realizing how this part of yourself is a part of you and as we breathe into the last few moments of this practice take a moment to note if there's anything else this part needs from you right now and can you spend the last few moments giving that to that part take a couple more rounds of breath noticing the state of the body how it feels at this moment and maybe just moving your fingertips or your toes as you come back into your space There's no rush taking your time to come out of it I will leave you here today.
Thank you so much for joining me in this meditation and I wish you a great day ahead
