Hello dear one.
Welcome.
It's time to ground ourselves.
I know you've been working hard and existing and surviving.
Maybe you've come home from a really difficult day at work.
Maybe you've been with lots of people at a social event and you're feeling burnt out.
We can take time now.
Make yourself comfortable,
Whether sitting down or lying down,
And put your hand on your heart.
Just take a moment to feel the sensations that are there in your heart.
Let's give those parts of you,
Maybe inner children,
Young parts,
Or maybe traumatised older parts,
Some affirmation.
Hi there.
I see you.
I see you,
Part.
I see how anxious you are.
I see how worked up you are.
I see how exhausted you are and I care about you and I'm here to help soothe and quieten you down.
I love you and I want to keep doing this for you.
You're the most important thing to me now.
We can shut out the outside world.
I know how much you need this time together with me and I want to say I've got you.
I've got you in this moment.
I've got you right here.
Can you feel my hand on your heart?
Just take a moment to follow your breathing in and out with your hand still on your heart.
Now we can take some time to find the trailhead.
Just scan your body from your toes,
Up your legs,
Knees,
Upper legs,
Buttocks,
Abdomen,
Lower back,
Sternum area,
Diaphragm area,
Lungs,
Heart,
Shoulders,
Arms,
Neck,
Back of the shoulders area,
Head,
Jaw,
Eyes,
Forehead.
What do you notice right now?
What sensations are happening for you right now?
So I'm going to help you to have a conversation now with those sensations.
Let's start by introducing ourselves.
Hi there,
Part in that area of the body.
I want to say thank you for showing up.
You are welcome and I know that you're trying to help me and I want to understand what you need and try to help you to just take a step back so that we can take some time to relax and unwind.
Unwind.
I know that you're tired.
I know that you need rest.
I'm here to listen to you.
Tell me what's making you do this at the moment.
Just take some time to listen to what this part is telling you.
Ask it to give you a bit more detail or to explain a bit more.
When did you start to do that job for me?
When did it start?
Introduce yourself to that part.
Let them know that you're a grown up adult now and you're working on yourself and you're listening to this meditation to help you tune in each day and become a loving parent,
A partner in self-care,
A nurturing and grounding friend to all your parts.
They deserve to have this time with you.
Reassure them that you'll return to this meditation every day and keep checking in.
You're not going to abandon them anymore.
Ask them what would help them to relax a bit more.
Maybe they like touch.
Maybe they like to have their eyes closed.
Maybe they like to have a body scan.
If they like a body scan,
Try another one of my meditations that has body scan in it straight after this one.
Maybe they want the light turned off and to be able to lie down.
If that's what they want then,
If it's possible to make that happen,
Then make that happen for them now.
You can take a moment to do that.
Sometimes I find a simple thing that helps my burnt out parts is to put my hand over with my eyes closed and become aware of the warm sensations of my hand over my eyes.
Dear one,
I love you and it's okay to relax down now.
I'm here for you.
I know you're worried.
I know you're anxious.
I know you're going at a million miles an hour at the moment.
It's been a lot of sensory overload.
Can you feel my hand over your eyes right now?
Can you feel the warmth of my hand?
This is me being your healing loving parent.
I'm here for you.
Maybe there's something tactile you can bring in like a cuddly toy or a blanket.
Something that your parts will enjoy touching.
Ask them if there's anything else that they need from you right now.
It might be something that they'd like to do another day.
Make a note of it and try to help this part to get the things they want.
It's often very simple things like going to the park or going for a nice walk or getting an ice cream or a nice coffee in a coffee shop.
Maybe you can be brave and you can go out on your own with your part.
You deserve it.
You really do.
I'm really proud of you and all your parts.
You've done so well here now.
Thank your part for working with you today.
Remind your part that we can repeat this meditation every day.
That you're always here.
To work and help your parts calm down.
I'm really proud of you.
Well done.
Keep up the good work.
