Hello my friends,
Welcome to this riverside,
Lakeside meditation.
Right now I'm sitting by a little waterfall and I'm hanging out with my tongue drum on my lap,
And with my feet in a little creek,
And the sun on my face,
And I feel like I have some parts that might need some attention,
So that's going to be the theme of this meditation.
Are there any parts of mine that I haven't been giving attention?
Just inviting you to notice what's going on for you right now in the body.
Just noticing,
Is there a part that's been maybe trying to communicate with you all week,
Or all day,
And you just haven't had the space,
Or just felt like it wasn't the right time,
Maybe right now could be the right time,
So just starting by asking this part.
It's now a good time to check in.
Is there anything that you can offer this part to help them feel a little bit more reassured?
Maybe it's just lying back,
And finding a comfortable seated position,
Or a straight spine.
Maybe it's putting one hand on your chest,
And the other hand on your belly,
And noticing what the breath is doing right now.
No need to change anything,
Just noticing.
If this part does respond,
What might they be saying to you right now?
What might they need?
What might they be feeling?
How do you feel towards this part?
Really want to invite you to see how you feel towards this part.
And if the answer is anything but open,
Or curious,
Or loving,
Just get curious about that part.
That part that's concerned,
And maybe hesitant to let you sit with this first part.
What is it afraid would happen if you were allowed to sit with this first part?
What is it afraid would happen if it stepped back,
That gave you some space,
Or maybe wasn't able to do its job in the way that it needs to?
What's it afraid would happen to you,
And to all your parts?
So take a moment,
Just listen to what this part has to share with you.
That's great,
Just like that.
Just listen.
And if it's told you anything important,
Or anything at all,
I'd like you to thank this part,
And offer it any kind or reassuring words.
How do you feel towards this part now?
How do you feel towards this part?
And now,
Maybe this part is offered a little bit more space.
Can you notice if there's anywhere in the body where this part might have softened?
Just noticing and focusing on that feeling of softening.
That's good,
Just like that.
Just see where the body might have softened.
And if it didn't soften,
That's okay too.
Maybe now is a good time to just request that this part gives you a little bit of space,
So that you can check in with this first part that you brought your attention to.
Maybe the part that's been feeling neglected,
Or it's been hard to make that time.
Just inviting you to check in with this part.
Letting them know that now is a good time,
If they're willing to meet you where you can be met.
Noticing if there's any other parts that are hesitant.
Just offering any of those parts some reassurance too.
So this first part now,
I'd like you to see if you can notice where in the body you feel their presence.
Maybe it's one part of the body,
Maybe it's multiple parts or areas.
It could even be somewhere around the body.
And if you can notice this first part,
Is it open to listen?
Is it open to share?
Is there anything that you can offer this part in this moment?
How does the part respond to your presence?
Does the part appreciate that you're checking in?
I'd like you to ask that part how old it thinks you are.
And don't think of a response,
Just allow the response to come.
It's very likely this part probably thinks you're in a single digit number.
Maybe five or six or younger.
I'd like you to acknowledge this part and how young it thinks you are.
And then just let it know who you are now at this age.
Introduce it to your adult self.
With lots of gentleness and patience.
How does it respond?
Are you telling it your current age and more about who you are now?
Maybe it's surprised.
Maybe it's proud of you.
Maybe it's a little scared.
Either way,
Offer this part some reassurance.
Yeah,
Just tell it,
I get it.
Makes sense that you aren't aware of how old I am now.
I want you to check in with yourself now.
Not the part,
But you.
Attuned to self.
Attuned to curiosity.
Attuned to compassion.
How do you feel towards this part now?
Now that you've talked with it.
Now that you've reassured it and gotten to know it a little bit more.
How do you feel towards this part?
Do you feel any different now versus before when you first checked in?
I'd like you to make a promise to this part.
This promise needs to be a promise that you can keep.
So don't make too lofty or grandiose of a promise.
Something simple.
Something that you can offer this part.
To start building that trust.
Do you have something in mind?
Can you offer this to this part?
How do they respond to this request?
Or this offering?
Do they appreciate this gesture?
I'd like you to take a moment to thank all your parts.
All the parts that showed up today.
The protectors that were concerned.
Maybe the exiles that felt insecure.
Or scared.
Any parts that showed up today,
Just thank them.
Tell them how much you appreciate them and how hard they work.
And that maybe they don't have to work so hard.
And you're willing to offer them some support.
And lastly,
Say goodbye.
Or more so,
That you'll see them later.
Thank you for joining me for this hearts work meditation by the waterfall.
I hope you have a wonderful rest of your day.
Namaste.
