I'm Lisa.
Welcome to this meditation space.
I'd like to begin this meditation today by saying that I'm really glad that you're here.
I wanted to offer an IFS based meditation.
IFS is internal family systems.
It's a model that Dr.
Richard Schwartz has developed over,
I think,
A 40 year spans of time.
And when I first was exposed to it with Dr.
Frank Anderson,
I took to it like a fish to water.
It's a highly intuitive model for understanding ourselves and healing aspects of ourselves that I could go on and on and on,
But that's not why you're here.
So let's begin.
If you find a comfortable seated position,
Lying position,
It doesn't matter.
This is not about asana or position.
This is really about you and you being really comfortable and safe and cozy.
I have tended to like to meditate with a pillow on my lap.
Just feels safer,
More tucked in.
Use a blanket,
Bolsters,
Eye pillows,
Whatever you like.
Grab an essential oil if you want.
You want to rub your palms and take some inhalations.
I've got something called Chill Pill.
It's just a beautiful blend by the company Oracasia.
I love it.
It's immediately calming.
You can rub your palms together.
Feel that heat and don't touch your face,
But just bring your palms towards your face and inhale.
Give yourself three to five long deep breaths here.
If you don't have oil on your hands,
You can rest your palms in your eye sockets.
If it's not comfortable,
You can have your hands resting on your heart,
A hand on your heart,
A hand on your belly,
Or just resting in your lap.
Taking a few more deep breaths to ground and anchor into yourself and into your power.
Signaling.
Close your eyes down.
Just listening to the sound of my voice for gentle guidance.
I would love to take.
.
.
We get to lead ourselves.
Taking a moment here to listen from the inside.
If there is a part of you that's asking for your attention,
Gentle scan.
One part of you that's asking for you.
Again,
When you bring your attention to this part,
Just check in if there's any other parts that have any concern about you maybe spending a little time with this part.
Because that's very valid.
So you want to listen to their concerns and maybe you can spend some time listening if there's fears around spending time.
If you do get the green light to spend time with this one piece that's asking for you,
See if you can hone in on where this lives inside your body.
If it's in the chest,
Give yourself some space to be with it.
Notice how that feels to just be.
See if you can,
What this part might be wanting you to know about itself.
Maybe inviting it to share maybe its name,
What it is.
Just giving it space to illustrate itself a little bit more.
This is simply an invitation.
Noticing any sensations.
And maybe you can start to notice if there's anything that might be blocking you.
Which would make a lot of sense if that's the case,
That's valid.
Notice if you have some curiosity to continue.
Send the curiosity into this part.
A moment to breathe into this part,
Some compassion and curiosity.
Making some space.
Into the space that feels protective and if that's the case,
Honor that.
You may start to ask this part what it wants you to know.
What's its message?
And just notice how you feel towards this part.
If there's anything other than curiosity and compassion,
You can ask those parts to step back.
Kind of just put them in a waiting room,
So to speak.
So that you can just be with this part with compassion.
Leading only at the speed in which your nervous system would like you to go.
Separate from the part,
This is yourself.
Just notice if there's self-energy here to keep witness.
There may be a sense of connecting here.
Just notice how that's feeling.
And if you're noticing that you want to go deeper,
You can always come back to this practice.
Absolutely sees and holds the sacredness of the soul within you.
