Hi,
I'm Debbie.
Let me be your guide today.
This is your time to pause,
Breathe,
And reconnect with all that you are,
Wherever you are.
Begin by settling into a comfortable position.
And feel the ground beneath you,
The gentle weight of your body supported by the earth.
And take a slow,
Deep breath in through your nose,
And release through your mouth.
And let your shoulders soften.
Let your jaw unclench.
And notice any tension that might be hiding in your neck,
Back,
Hands.
You don't need to fix or force anything.
Simply notice.
And with each out breath,
Imagine that you are softening those edges and creating a little more space within.
As you settle,
Gently bring to mind the intention of this meditation.
The intention to bring together the many parts of yourself.
The nurturing self,
The protective self,
Sometimes known as the inner critic,
And the tender,
Curious inner child.
Each has its purpose,
And each wants to keep you safe in its own way.
But sometimes,
One voice grows too loud.
Today,
We invite balance.
And we invite understanding.
Begin by sensing the presence of your protective self.
This is the part that worries,
And plans,
Criticizes,
And warns.
See if you can visualize this part,
Or simply sense its energy.
Notice how it shows up in your body.
Perhaps there's a tightness in your chest,
Or a frown behind your eyes.
This part has worked hard for you.
Quietly say to it,
Thank you for protecting me.
You can rest a while now.
You've done your job beautifully.
Allow its volume to soften,
As though you were gently turning down the dial.
Now,
Invite your nurturing self to step forward.
The part of you that holds compassion,
Wisdom,
And calm.
This is your inner guide,
Your wise companion.
Imagine this energy wrapping around you,
Like a warm golden light,
Or a soft blanket.
And this is the self that knows you are doing your best.
It knows growth happens when we feel safe and accepted.
And feel that warmth expand through your chest.
And softening the edges of the critic,
And soothing the child within.
Let this voice whisper,
I am here,
You are safe,
You are safe.
And see if you can sense the presence of your inner child.
This may be an image of your younger self,
Or just a feeling,
A flicker of curiosity or vulnerability.
Notice what this part of you might need today.
Comfort,
Encouragement.
And let your nurturing self reach out,
Perhaps offering a gentle hand,
Or kind word.
And in this moment,
Let the child be seen and held.
All these parts,
The protector,
The nurturer,
The child,
Belong to you.
And together,
They make up the beautiful complexity of who you are.
And take a deep breath in,
As though you are gathering them close.
And as you exhale,
Feel yourself becoming whole,
Steady,
Grounded,
And complete.
Carl Rogers once said,
The curious paradox is that when I accept myself just as I am,
Then I can change.
Let that truth settle gently in your heart.
Acceptance creates space for transformation.
Now take a few moments,
Just to stay with this feeling.
If you have a journal nearby,
You may wish to write.
What did my protective self want me to know?
What did my nurturing self whisper?
What did my inner child need?
Stay curious,
Find your beauty within.
You are the expert in your own life.
And sometimes you just need a gentle guide to help you remember.
And that guide is already with you.
And take one final breath in through your nose,
And gently out through your mouth.
And when you're ready,
Wiggle the fingers and the toes,
Perhaps a gentle stretch.
And gently return to your day,
Carrying this sense of inner wisdom,
Inner harmony with you.
With warmth and wonder.
