Hi love,
I'm Winnie.
I'm an IFS life coach that will be guiding you through this 15-minute meditation to get to know a part of you that is active in this moment.
Feel free to find a quiet comfortable place where you won't be disturbed.
If it feels safe to you,
Gently begin to close your eyes and take a few deep breaths.
Allowing yourself to settle into this present moment.
Begin to breathe deeply through your nose and exhaling through your mouth.
Let's do two more deep breaths.
Breathe in deeply to your belly through the nose.
Exhaling out any tension.
One more.
Breathe in deeply through the nose.
And exhale everything out.
Begin to feel the weight of your body being supported whether by your seat or the ground.
And with each continual breath,
Allow yourself to arrive more fully into your inner world.
Now slowly bringing your attention inward,
Can you begin to notice if there are any sensations that may be calling to you.
Could be a heat,
Cooling,
Prickling,
Tickling,
Pressure,
Lightness.
If so,
Just begin to notice if any part of your body begins to have some sensations that crop up.
Now tuning into the part of your body that may be having a particular sensation.
Can you begin to notice if these sensations begin to have a color?
Tuning in to this part of your body that may have a color,
Weight,
Or texture.
And begin to observe if this part of your body begins to take a shape or form of any kind.
If not,
It's simply okay to just bring your awareness to parts of your body that may be calling for your attention.
But if you are noticing that these sensations begin to have a color or take shape,
Can you begin to notice if any emotion begins to arise from these sensations in your body?
Whatever emotion may be coming up,
Can you simply acknowledge it and say internally,
I see you,
I'm here with you.
If you begin to feel a particular emotion,
Can you begin to notice if there is a particular thought or feeling that continues behind this emotion?
Maybe it's a story or memory that begins to pop up from this story or memory.
Can you gently ask,
What do you want me to know?
Or why are you showing this to me right now?
You don't need to try to figure anything out.
Just bring a curious awareness to any images,
Words,
Emotions,
Or sensations that may arise when you ask these questions.
Perhaps you can ask these questions of what are you trying to protect me from to any images or sensations that may be arising.
And finally,
Perhaps you can ask the question,
How long have you been here for?
Or how old are you?
And if you happen to get the age of this part of you that may be showing you these images,
Stories,
Emotions,
Or sensations,
I invite you to introduce yourself to this part of you as well.
Perhaps giving your age,
Where you live,
Maybe a high level overview of your life thus far.
And if you are able to introduce yourself to this part of you,
Begin to notice if you can offer it some warmth,
Curiosity,
Or compassion.
And know that you appreciate its efforts and that you are here to listen without any judgment.
Perhaps you can ask this part,
What do you need from me right now in this moment?
And if this part of you is not ready to share yet,
That's okay too.
Just letting it know that you're appreciative of it showing up today and allowing you to get to know it a little bit better.
At your own pace,
Gently close out any sort of conversation you may be having with this inner part of you.
Let this part of you know that you will return to connect again.
Thanking yourself for practicing this beautiful meditation today to connect with a part of you that was active and needed your attention.
I'm grateful that you're doing this work for yourself.
Now gently shift your awareness back to your breath,
Taking a deep breath in and coming back to your body,
Feeling the ground beneath you,
Perhaps gravity gently over top of you,
Slowly bringing some movement back to your fingers and your toes.
And whenever you're ready,
You can open your eyes.
I'm wishing you a very blessed day,
Sending you my love.
