Good morning.
I want to welcome you to this guided meditation where today I'd like you to begin just by noticing how the body's feeling in this moment.
Just relaxing and soothing any parts or sensations or thoughts that are coming up.
We're going to gradually turn our attention towards this inner world and I'd like you to even imagine what it's like as you travel inward.
Starting this journey,
I'd like you to ask your parts,
Are they ready for this inward journey?
I'm just seeing if there's any reply.
I'd like to invite you to imagine that you've come across a cave.
At first it just looks like a a little hole in the ground.
You see this little hole in the ground and you start to turn up some dirt and notice that there's a whole cave that drops down just enough so that you can start to climb down in this hole.
And as you're lowering into it,
You start to see other worlds begin to open up towards you.
You start to hear dripping water.
Maybe you can make out roots of trees and stalagmites and stalactites.
You're starting to see rock formations and you're really crawling through a portal that's taking you deep down within the earth's core.
Except where your destination is isn't quite a physical destination within the earth's center.
It's a spiritual,
Mental,
And emotional destination within yourself.
So now that you've crawled deeper into this tunnel and you've imagined yourself crawling down,
Lower,
Lower,
Lower.
Once you reach these inner states,
What do you see within this cave,
Within this tunnel?
Can you start to see pathways form?
Are you met by a few parts,
You know,
Just sort of waiting for you below the surface?
Maybe they're the ones telling you,
Don't go down that tunnel.
But just noticing what it's like as you turn inward and you go within the body today.
So as you've now entered into this inner world,
I'd like you to just notice how the body feels in this moment.
Are you feeling warm?
Are you feeling cold?
Are you feeling maybe a little unsettled or restless?
And that's all right.
Maybe if you want to move just a little bit,
You just move your feet or maybe dance the fingertips around a little bit.
I'd like you to also notice how you're breathing.
What's the quality of your breath in this moment?
Are you breathing a little shallow as we went through this meditation,
This visualization?
Are you breathing more deeply now that you're feeling like you've entered into this inner world?
Just inviting you to notice,
Just inviting you to explore and be open.
There's no right or wrong way to do this meditation.
Maybe just take a moment to reassure your parts of that.
There's a part of you that wants to do this meditation,
Right?
You just turn towards that part with a little bit of curiosity.
Oh,
I wonder what this part that wants to do this meditation,
Right,
Really needs from me.
I'd like to invite you to just scan the body and maybe just notice any thoughts that have come up since this meditation began.
Start to see if there's any troubling thoughts.
Or maybe just a little bit more intense of emotions.
Or of course any sensations in the body that have maybe came and went or maybe have persisted.
And just seeing if there might be something called a trailhead,
Right,
A starting point.
That if you turn towards it and focus your attention on that part of you,
Might you be able to get curious.
How do you feel towards that part?
So just taking a moment to really check in.
How do you feel toward that part?
Is that the part that's been troubling you all week?
Is that the part that you don't want in this space right now when you're just trying to meditate and whatever it is you're trying to achieve within this meditation?
Maybe it's becoming clear through that part.
And I'd really like to invite you to notice that part.
Just turn towards it.
Really try to see if you can feel it in the body.
Or if there's a thought,
Really try and sit with that thought.
And for today,
I'd like you just to turn towards this part with a little bit more openness.
And just noticing how the part responds to the question of,
Is there anything you need for me?
Is there anything I can do to support you?
Is there anything that you need me to know?
And just framing that question in whatever way feels natural to you.
I'd like you to also offer this part just a little bit of reassurance.
Whatever that sounds like for you.
Just telling it that it's not alone.
And that you appreciate the work that it puts in and has put in for so long.
Trying to keep this whole system afloat.
Trying to keep this whole ship from sinking.
Just seeing how it responds to that reassurance.
And if it tells you something about your past,
It tells you something about your future.
Maybe there's an emotional experience or maybe it's telling you about a memory.
I'd like you to just notice that part in the body as you've been doing.
And just turn towards this part and validate just,
Yeah,
That's right.
You've been doing this on your own for a long time and you feel maybe overwhelmed or frustrated or just tired.
You just want to put down the weight.
And however the part responds,
Just saying,
I hear you and thank you.
And with that I'd like you to begin to gradually bring your attention back towards this outer world.
Noticing if there's any parts that maybe don't want you to leave.
Just turning towards them and offering them some words of kindness,
Of reassurance.
And maybe if you can,
Honestly do so.
Make a promise.
Make a promise of something that you can keep.
Something you can uphold.
Tell them that you're going to see them again.
Maybe even the exact day.
Tell them a week from now we're going to talk and see how they respond.
And from there I'd like you to begin to imagine yourself back in this cave.
This interspace between the inner world and the outer world.
Noticing the water.
Noticing the rock formations.
Noticing anything that's down there.
Any parts that might be sort of kind of passerbys as you crawl up.
As you start to notice yourself clinging onto rocks and pulling yourself further up and up.
Maybe you reach little kind of claustrophobic tunnels and you're just squeezing between them and you're just noticing yourself inching towards the surface.
And now you're maybe starting to see the light shining down towards the entrance to the tunnel.
And just noticing what it feels like to breathe the air coming back to the surface,
Returning to the outer world.
And noticing what it's like on the outside of that tunnel.
And noticing what it feels like to be back.
So welcome back.
Thank you for going a little bit deep.
Noticing what it feels like on the inside.
Noticing who's there and who responded right off the bat.
And appreciate you joining me today for this parts check-in.
If there's any insights you can take away,
Just remember those.
Maybe write them down now.
Otherwise,
Just remember to do your parts check-in at the time that you promised your part.
And I hope you have a great rest of your day.
Take care for now.
Bye.
