Welcome.
Before we begin,
Please know that this practice is intended as a gentle resource for moments when emotions,
Sensations,
Or parts of you may be feeling activated.
Throughout this meditation,
You are invited to move at your own pace.
If at any time you would like to pause,
Slow down,
Or simply return your attention to your breath,
You are welcome to do so.
Take a moment to settle into a comfortable position.
Allow your body to be supported by the surface beneath you.
And if it feels comfortable,
Invite a slow,
Easy breath in.
And a long gentle breath out.
Notice the simple fact that you are here in this moment.
Sensing the support beneath you.
The temperature of the air on your skin.
Notice the rhythm of your breathing.
There is nothing you need to force.
Nothing you need to change.
You are simply allowing yourself to arrive here in this present moment.
Now gently bring to mind a situation,
An emotion,
Or an experience that feels mildly or moderately activating.
As you notice this experience,
See if you can become curious about what part of you might be holding these feelings.
You can silently ask.
What part of me is carrying this right now?
And then simply listen.
There is no need to figure it out.
Perhaps an image comes.
Perhaps a feeling or a sensation in your body.
Perhaps just a sense of knowing.
Whatever the response.
Know that it represents a part of you.
And as you notice this part,
See if you can approach the part with kindness and curiosity.
Rather than trying to make the part go away,
Simply acknowledge its presence,
You might gently say,
I see you.
I know you're here.
I feel what you're carrying.
As you hold your awareness on this part.
Bring your attention to where you experience the part,
In or around your body,
You might notice tightness or pressure.
Warmth or coolness.
Having us.
Maybe a desire to move.
Or there might be a sensation that lives just outside of your body.
Or perhaps you experience the part in an entirely different way.
Just notice the sensations that are happening for you.
And then on a scale from 0 to 10.
Where 0 is completely calm and 10 is the most activated.
Notice the intensity of these sensations right now.
There's no right or wrong number,
No good or bad.
You're simply taking note.
You know what?
Now imagine the energy of these sensations moving in a spiral.
A gentle swirl of movement.
There's no need to force the image.
Simply allow your imagination to offer whatever feels natural if these sensations were spinning in a spiral.
Which direction might they be moving?
Clockwise.
Counterclockwise.
Are they moving slowly or quickly?
Does this spiral have a color?
Again,
There is no right answer.
You're just observing with curiosity.
As you continue to notice the energy of the spiral,
Allow yourself to remain connected to the present moment.
Aware of your breath.
Aware of your surroundings.
Aware that you are here,
Observing.
And now,
With kindness and respect,
Ask the part holding these sensations if they would be willing to experiment for just a moment.
Would the part be willing to allow the spiral to slow down?
Perhaps allowing the spiral.
To become a little more gentle.
A little less hurried.
Notice what happens.
There's no need to make anything happen.
Just observe.
And if the part is willing.
See if they would allow the spiral to come to a brief pause.
Just allowing those sensations,
That energy,
To rest for a moment in that pause.
Then gently inflate the spiral.
To begin moving in the opposite direction.
Only if the part is willing,
And only if that feels comfortable.
If the spiral moves in the opposite direction,
Notice any shifts you might be experiencing.
Perhaps the sensations become lighter.
Softer cooler.
Less dense.
Perhaps the color of the spiral changes.
Or perhaps it changes in some other way.
And if nothing changes,
That's okay too.
There is no right outcome.
Just witnessing with curiosity.
Allow the spiral to continue moving in whatever way feels most supportive.
Trust your system's wisdom.
Trust the pace that feels right now.
Check in once again with your body.
Notice if the sensations in your body have changed in any way.
And if you'd like,
Gently rate the intensity of those sensations once more from 0 to 10.
Simply noticing whatever is true right now.
Now turning your awareness towards the part that has been with you throughout this practice.
Ask the part if there is anything they would like you to know.
Anything they would like you to understand.
Ask a cart if there's anything they need from you.
And whether the sensations in your experience have changed a little.
A lot,
Or not at all.
See if it feels right to offer appreciation to this part of you.
You might silently say,
Thank you for letting me see you.
Thank you for showing up.
Thank you for sharing what you've been carrying.
I appreciate all that you've been trying to do for me.
Notice how it feels to offer that gratitude.
And notice how the part receives your gratitude.
Perhaps you sense a little more space.
A little more connection with this part.
A little more understanding.
As we come to a close,
Allow your awareness to expand back into the room around you.
Feel the support beneath you.
Notice the sounds around you.
Take a slow,
Comfortable breath.
And another slow,
Comfortable breath.
Remember that every part of you has a reason for being here.
And that healing often begins not by forcing change.
But by meeting ourselves with curiosity,
Compassion,
And presence.
When you are ready,
Gently begin to open your eyes.
You might stretch.
And wiggle your fingers and toes.
And then slowly and gently allow yourself to return to the rest of your day.
Carrying with you whatever feels supportive from this experience.
Thank you for practicing today.
