Hello,
And welcome.
In this practice,
We're going to be combining the mindful self-compassion practice of affectionate breathing with parts work.
This practice is designed to support a check-in with your parts or part from self.
And,
In particular,
We'll be pulling in the tender sides of self-energy,
Such as connection,
Curiosity,
Calmness,
Compassion,
Clarity,
And even choice.
This is a practice that can be used by anyone,
Even those new to internal family systems parts work,
Or anyone with an established relationship with their parts,
Who simply wants to offer them presence.
Let's begin.
Go ahead and find a posture in which your body is comfortable and is going to feel supported for the duration of the meditation.
You can be seated or lying down,
Whatever is most comfortable for your body right now.
And then go ahead and allow your eyes to gently close.
Take a few slow and easy breaths,
Maybe imagining the U-turn of your energy from the outside world,
Moving at your own pace to go inside to your inner world.
And,
If you like,
You can place a hand over your heart or any other soothing spot on your body as a reminder that you're bringing not only connection,
But affectionate connection to your breathing and to your internal family.
And you can leave your hand there,
Or you can let it rest at any time.
So,
Beginning to notice your breathing in your body,
Feeling your body breathe in,
And feeling your body breathe out.
Maybe even noticing how your body is nourished on the in-breath and relaxes with the out-breath.
Just letting your body breathe you,
Inviting that self-energy that is always present inside of you to flow through your body alongside your breath.
Maybe even imagining the breath as a sort of anchor for this moment.
And,
As you do so,
Go ahead and invite the qualities of self to flow throughout your body,
Pulsating with every breath.
So,
Maybe calm,
Connection,
Curiosity,
Courage,
Or whatever feels like self for you as a person.
Taking some time to just focus your attention on the sensations in your body.
There might be some warmth in your chest,
Or in your hands,
Or some tightness.
Just noticing each sensation,
Taking some time to feel it and be present with it in that moment.
And,
If you notice your attention wandering away from your body,
Gently bring it back without any judgment.
See if you can be with your body in a soft and open way.
Allow your sense of yourself to deepen,
And your heart to be open to all of your parts,
Connecting with them.
And,
If they're suffering,
Maybe offering them compassion.
Welcome each of your parts,
Even those with whom you're actively working with,
Actively trying to collaborate with,
Actively trying to get to know and understand.
Our parts are our wise collaborators.
And,
When we are free,
They can be free.
And,
When they are free,
We are free.
And,
If it feels right offering our breath to our parts in this moment,
Go ahead and offer them the nourishment of the inhale,
And the relaxation of the exhale.
Maybe even sending some gratitude for how hard our parts work to keep us safe.
Feeling your whole body moving,
Moving with the breath,
Like the movement of the sea.
And,
If it feels right for your system to just continue to offer that compassion,
That gratitude,
That open heart to your parts from self,
I invite you to stay right here.
Maybe even pausing me so that you can stay with your parts.
And,
If there are any parts in particular that need more focused attention,
Or that would benefit from that,
Let's go ahead and offer that presence right now.
We'll begin with just first noticing who's here.
And,
How do you experience them?
Do you feel this part?
Do you see this part?
Do you hear this part?
Or,
Any other form of experiencing.
When self-energy flows on the breath,
It allows us to connect our inner and outer worlds.
And,
It is contagious.
So,
As you notice this part or parts,
See if you can offer them the breath.
While holding on to,
They are a part,
And you are you.
So,
Just taking a moment to unblend.
And,
As you offer them the breath,
You can also let them know how you're feeling towards them right in this moment.
And,
You may notice other parts coming in to reject,
Criticize,
Or control.
And,
If so,
That's okay.
That's alright.
Just go ahead and send breath to those parts as well.
And,
Let them know you're here.
The you that's you.
And,
See if they'd be willing to just be with your breath as you stay with this part,
The one you've identified you'd like to spend some time with.
And,
If that's okay with them,
Just offer them gratitude for working with you and for seeing you as you are now.
And,
If that isn't possible right now,
That's okay too.
Let's be with this one.
And,
As you're here,
Let that other one know.
They'll come back to it.
So,
Ask yourself,
How do I feel towards this part now?
Whichever part you're with.
And,
If there are those elements of self like curiosity and connection or calm,
Go ahead and send that to that part in whatever way makes sense to you.
Maybe even letting it know that we're not here,
That you're not here to change or remove,
But rather you're here to connect and see if it's open to connecting with you today.
I'm going to give you a few moments for that connection.
And,
If you feel that you'd benefit from even more time again,
Feel free to pause me.
Trust yourself as what you and your parts need today.
What is it like to be with your breath and to be able to offer this affectionate breath to this part?
Just breathing.
Nothing to do.
Nowhere to go.
Nothing to achieve.
Just being and breathing.
And now,
As we release this practice,
I'm going to invite you to just for a moment connect with all the parts that showed up today.
Maybe gathering them around you in a circle.
Maybe around a conference table or a bench in a park.
Just taking a moment to thank them all for showing up.
Maybe taking a moment to look at them individually if that's how you experience them.
And taking a moment to see what they need,
If anything,
From you after this meditation.
And,
If they do ask for anything,
And if you're on board with what they're asking of you,
What they're longing for from you,
Go ahead and let them know that.
And,
If for any reason at all it's not possible,
Or you can't offer them exactly what they're asking for,
See if you can offer them what is possible.
And keeping your eyes closed for just a moment longer,
Notice how it feels in your body right now.
And knowing that any time,
During the day or even in the middle of the night,
You can always return to your breath.
And you can always return to self.
Self is often like the sun.
It's always there,
Even when the clouds get in the way.
But it's always there.
You are always there.
So,
Sitting quietly for a moment in your own experience,
Allowing yourself to be just as you are.
And then,
When you're ready,
Slowly and gently opening your eyes.
Thank you.
