Welcome.
Today's meditation is going to be focused on allowing and guiding your mind and body into a deep relaxation using a combination of progressive muscle relaxation,
Somatic awareness,
And internal family systems.
As you move through this practice,
Know that you're invited to meet your inner parts with curiosity and compassion,
Noticing how different sensations in your body may correspond with different emotional experiences or protective roles.
As you're ready,
Let's take a deep breath in through your nose and exhale slowly through your mouth.
As you're ready,
Let your attention gently settle into your body.
You might notice the surface beneath you supporting your weight,
Maybe feeling where your body makes connection with the ground.
Chair,
Bed,
Or wherever else you might be sitting during this practice.
Bring your attention to your breath and just notice it.
There's no need to change it.
Just let it anchor you here.
If you'd like,
As you settle in,
Just notice,
Are there any parts of you present right now?
Perhaps parts that are feeling skeptical,
Guarded,
Or anxious.
Just notice them.
You don't need to change anything.
You may say silently,
I see you and you're welcome here.
We'll now move through the body,
Gently tensing and releasing muscle groups.
As you do,
Just notice not only the physical sensations,
But also any emotional or energetic shifts,
What IFS calls parts that might be connected to these sensations.
When you're ready,
Let's just start with your feet and toes.
I invite you to curl your toes downward,
Tensing the muscles in your feet and just hold.
Now,
Exhale and release and let your feet soften.
You might just ask yourself,
What do your feet feel like when they let go,
First when they're tense?
You might notice,
Is there a part of you that feels like it has to keep moving?
If so,
I invite you to say,
I see you.
Trying to carry me forward.
Now,
When you're ready,
Let's just move up to your calves and thighs.
I invite you to tighten your calves and thighs by pressing your heels slightly into the ground and just hold for a moment.
And release.
Let the weight drain down.
Maybe notice any tension that has stayed behind.
Maybe even ask,
Is there a part of me holding on attention here to maybe stay safe or alert?
When you're ready,
Let's continue to move up to your stomach and lower back.
Gently contract your stomach and feel the tension in your belly and hold just for a moment.
Now,
Soften and breathe into your belly.
You might just ask yourself,
Did you notice any tightness or bracing in that area?
Maybe you might even notice a protector part holding here.
This might be fear,
Anger,
Control.
Greet it with curiosity.
I invite you to say,
You don't have to carry this.
All alone.
As you're ready,
Let's continue to move up to your chest and shoulders.
Pull your shoulders toward your ears and hold your breath slightly.
Now release,
Dropping your shoulders as you exhale fully.
I invite you to notice what happens as you let your shoulders go.
Maybe notice,
Are there any parts of you feeling like they're carrying any bit of trauma or negative experiences?
Parts carrying maybe stress,
Responsibility,
Or grief.
Let's continue to move forward,
Noticing hands and arms.
When you're ready,
Make fists,
Tense your hands and forearms and hold.
Now let go and let your fingers rest gently.
I invite you to ask your arms,
Is there something you've been working hard to hold on to?
Let your hands know,
It's okay to release now.
Let's continue to move to your face.
And as you're ready,
Squeeze your eyes shut and clench your mouth slightly and hold.
Now exhale and soften and let your face melt.
Notice how your eyes,
Mouth,
And brow soften.
Maybe notice,
Are there parts there that keep your face guarded or expressive for others?
Let them know they can rest.
Now that your body is softened,
Bring your attention in order.
Let yourself rest in the stillness,
Just continuing to breathe gently and slowly.
I invite you to ask within,
Are there any parts of me that still feel activated or uneasy?
Is there a younger part that is maybe needing attention or comfort right now?
If you notice a part or eyes,
Just meet it with curiosity.
You don't need to fix it,
Just listen.
You might say silently,
Thank you for showing up.
I'm here now and I'll continue to check in.
If you notice no part coming forward,
That is also okay.
Just rest in the spaciousness of simply being.
When you're ready,
Let's just begin to deepen your breath.
Feeling the air move into your belly,
Your ribs,
Your chest.
Wiggle your fingers and toes and just gently feeling yourself returning.
When you're ready,
Slowly open your eyes and reorient yourself to the room.
Carry the softness and awareness with you.
Your body speaks and your parts are listening.
Thank you for giving them space today.
Great job.
