Let's begin by taking some deep breaths,
Using your breath to welcome a part of you that is active and present right now.
Say a prayer,
Asking God to help you connect with and be supportive of this part of you that is in distress right now.
Notice how this part is showing up in your body.
Likely there are areas of tension,
Tightness,
Constraint,
Pressure,
Or some other discomfort happening.
Maybe you feel unsettled in some way.
Can you breathe into this area of your body?
If it feels comfortable,
You might also want to put your hand on that part of your body as you notice the presence of this part.
Whatever you notice,
Remind yourself,
This feeling is coming from a part of me.
This part of me is in distress,
And it is not all of who I am.
And then you might want to gently acknowledge this part of you that is showing up.
Maybe say,
Hi,
I feel you here with me.
As you notice the part,
What do you sense that this part is feeling right now?
Fear,
Anxiety,
Shame,
Sadness,
Anger,
Something else?
Whatever you sense that this part is feeling,
Let the part know that you are aware of its feeling.
Maybe tell it,
I see that you are feeling shame,
Or I see that you are feeling fearful,
Or whatever feels right for this part right now.
Can you ask the part to separate from you a little,
Inviting it to come out in front of you,
Even if just a little bit?
This is an invitation to the part to have an opportunity to see that you are with it and that it is not alone.
How is it responding to this?
And if it's not willing to come in front of you,
That is fine.
Simply stay focused on where you notice the part in your body as you continue with this meditation.
And then notice,
See if you get an image of what this part looks like.
What is its body language?
What is it doing?
How big is it?
How old is it?
Is it saying anything?
Notice the state of this part.
Is it exhibiting signs of fight or flight?
Or maybe freezing or fawning?
Or maybe it is more shut down or disconnected?
Simply notice.
And now notice how you feel towards it.
Is it possible to be curious or compassionate or simply a little bit open to this part,
Knowing that it is a part of you that is in distress and struggling right now?
If this feels challenging or if it feels difficult to separate from the part that is triggered,
Increase the distance between you and the part.
Maybe imagining this part being on the opposite side of the room as you.
Take some deep breaths and see if it is easier to observe this part now with more openness.
If you notice other parts holding other feelings towards this part,
Such as criticism,
Disconnection,
Or an agenda to change the part,
Ask those parts for space,
Reassuring them that you are here to help this part that is struggling.
And now ask the part that is struggling to look at you.
Can it see you?
As you acknowledge its distress,
Can it sense that you care?
Ask it not to overwhelm you with its feelings,
But let it know that you are here to understand and connect with it.
Ask this part what it would like you to know.
What is it trying to communicate in its distress?
Maybe it wants to tell you more about it and its story.
Are there memories of it feeling this way in the past?
Can you hold openness as you listen to this part?
And as it shares,
Notice how you feel towards it.
The part may have lots to say or only a little,
Or it may not be ready to talk.
All is okay,
Just continue to reassure it that you care.
And as you are with this part,
With curiosity,
Can you remain open to noticing more of who this part is?
What is its role in your life?
What are strong beliefs that it holds?
How does this part view other people and the world at large?
How does this part view God?
Can you ask this part what it's like to have you here with it?
Does it trust you?
Does it trust God?
As you continue to extend openness and love to this part,
Ask this part if it would like to invite God's presence to be near it.
If it is not open to this now,
That is fine.
If that's the case,
Maybe you can simply say a prayer for this part of you,
Asking God to care for it.
But if it is open,
Invite this part to turn towards God's presence in whatever way this part is most comfortable.
Maybe it is most comfortable with one member of the Trinity,
Or maybe it is drawn to experiencing God through light or warmth or some other way.
Simply open up space for the connection between God and this part to happen.
God will know what this part needs.
Maybe this part would like your support in saying something to God,
Or maybe it is open to simply receiving.
All is welcome.
And now,
Check with this part,
Seeing what might be helpful for it moving forward.
Let it know that when it can give space with you to unblend and not overwhelm you,
It will have more access to the presence and love that you have to offer it.
And then let this part know that this meditation is now coming towards an end,
But as the meditation ends,
Maybe the part would be willing to remain with you without overwhelming you.
Take a moment to pray for this part of you,
Asking God to care for this part of you as a shepherd cares for its sheep.
Continue to extend love towards this part as you take some deep breaths,
And then as you are ready,
You can gradually transition to the outside world.
