This meditation isn't about relaxing,
Doing it right,
Or finding a deep emotion or part.
Think of this as gathering information.
Your only job is to notice what's there.
So if you may find a comfortable position and take a moment to settle.
Knowing there's nothing you need to change right now.
No need to relax.
No need to feel anything specific.
I'd like you to just notice that you're here.
Taking a slow breath in.
Then a slow breath out.
Another slow breath in.
And a slow breath out.
Bring your attention to your body.
Rather than looking for emotions,
Simply notice any physical sensations you're having in this moment.
What are you noticing in your face?
Your jaw,
Your neck and shoulders.
Are you sensing any tension?
Pressure.
Warmth or numbness.
Remember,
There's no correct answer.
Just noticing any sensations in your body.
I want you to continue scanning down through your chest.
And notice any sensations there.
Then your stomach.
And now you're back.
And then your legs and feet.
As you notice sensations,
See if you can approach them.
With curiosity.
Rather than analysis.
You don't need to understand them at this point.
I just want you to notice,
To observe them.
Now choose one session that stands out even slightly.
Perhaps it's a tightness.
Happiness.
Restlessness.
Or even a feeling of nothing at all.
Bring your attention to that sensation.
And simply ask.
Or what I call this experience.
Remember,
There's no need for the perfect answer.
Maybe it's tension,
Pressure,
Numbness.
Agitation or uncertainty.
Whatever comes up is fine.
Now from an IFS or internal family systems perspective.
See if you can imagine that the sensation might be connected to a part of you.
I don't need you to know which part it is in this moment,
But just ask.
Yourself,
Is there a part of me connected to the sensation?
And then I want you to wait.
You are not trying to make anything happen.
We're simply noticing what comes.
And if something arises,
Ask.
What would you like me to know?
And then I want you to listen.
Even if the answer is nothing or it's silence.
That is information too.
Finally,
I want you to thank whatever you noticed.
Thank the sensation.
Thank the part,
If one appeared.
And then I want you to take one more slow breath.
And remind yourself.
I don't have to understand everything right now.
I'm just starting to learn to listen.
And when you're ready,
Open your eyes.
If you're willing,
At the end of this exercise,
I might ask you to write a one-sentence log afterwards.
And these are the questions,
What sensation did I notice?
What emotion,
If anything,
Might have been underneath it.
And what did the part seem to want to know?
So as an example,
Perhaps I notice some tingling in my stomach and that might be a sensation.
And if I were to think about the emotion that might be related to any excitement or maybe some anxiety or nervousness.
Um.
.
.
And if I were to locate maybe what that part wanted me to know.
I may not know that at this point,
But maybe that a part of me is worried about,
Let's say I have a presentation tomorrow.
That the tingling is representing that the part it wants me to know that this part is Feeling something.
But really at this moment,
I really want you to work on just practicing this meditation.
And asking yourself lightly at the end of every day.
Time.
What sensations or emotions and was there a part that came up for you?
