Good morning,
Welcome to this morning parts check-in.
This practice is based on the IFS internal family systems model that helps us to establish communication and better relationships with the parts that reside within us.
Sometimes in the morning our cortisol levels spike and we can feel quite overwhelmed,
There are many thoughts going on or sensations.
And I invite you right now to begin to feel the surface below you.
The weight of your body on your bed or on your chair and allow your body to become heavier and sink deeper.
Let's take a deep breath together here and as you exhale feel yourself drop just one millimeter closer to the earth,
Allowing the earth to hold you,
To support you.
Now allow your breath to be at least as deep as the sensations that you are feeling right now.
So perhaps you notice a discomfort in your body,
Maybe that there are a lot of thoughts running through your mind,
Perhaps it's a physical sensation in your body or maybe it's an emotion that is present with you right now.
Begin by choosing one focus for this morning's practice and we'll stay here for a few breaths to begin this practice with a regulated nervous system.
And whenever you feel like your waves are getting a bit smaller,
Your water has calmed down.
Go back to your focus point that you chose for today.
One part that wants to come forward to you,
One part that you want to work with today.
And let this part know that you are here,
That you are here to listen to them,
That you are here with them.
Is there any response from their side to your presence?
And possibly it's enough to just be with this part.
And whenever you feel there is curiosity present,
You can start to move closer or allow this part to come to you.
You can ask this part if there is anything that it needs right now.
Sending this part compassion,
Warmth and love.
Setting the intention to provide it with what it is missing,
What it is needing from you right now.
Thanking this part for being open with you today and gently allowing it to fade into the background and shifting back to your own center,
Your own self.
And then inviting perhaps a second part to come to you,
Another part that is asking for your attention this morning.
And as you make contact with this part,
Again checking this is from a heartfelt space and then again letting this part know that you are here,
You listen to them.
Letting all your parts know that you have arrived,
That there is an opportunity to feel better and to be less burdened,
That you are now here to help them.
And noticing how this part responds to your presence and asking it if there is anything that it needs right now.
Any need that you can fulfill and then setting the intention to meet this need,
To fill their cup and then thanking this part for being here with you.
Staying with each other for a few more seconds,
Basking in this compassionate presence and then allowing this part to gently fade into the background and we'll end this morning check-in with resetting our system and breathing with all our parts together.
So letting all your parts know that you are here to help them,
That you are present with them and inviting them to breathe with you.
I'll begin to lengthen and deepen your breath and imagine that all your parts are sitting close to you or in the room that you are in and they are breathing with you.
And then closing our morning practice and going about your day with a renewed sense of calm,
Feeling centered,
Rooted in your sense of self.
Whenever you are ready,
You can gently open your eyes and come back into the space that you are in.
And I wish you the most beautiful day.
Namaste.
