This is a meditation that you can do every day to check in with a part that maybe you're just getting to know recently.
The first thing to do is just to sit in a cross-legged position with your hips higher than your knees is usually the most comfortable way to sit.
Let your eyes close if that's comfortable and just take a few grounding breaths in through the nose and then out through the nose letting the out breath be just a little bit longer than the in breath and we'll do that again in through the nose out through the nose letting the out breath be slightly longer than the in breath and once you're feeling settled and grounded invite this part forward and just check in with this part notice where you find the part how is it doing and just start to dialogue with this part in a way that feels safe and connected and nurturing to you we'll just spend a minute doing that hearing what the part has to say and offering it our loving compassion and if your mind starts to wander that's okay just gently non-judgmentally bring it back to your body ground yourself again and keep listening you might find that other parts are coming up and also want attention and it's okay to turn to them and if you don't feel you're done with the first part ask the other parts just to step back and assure them that you're going to get to them as well and then go back to that first part and see if there's anything else lingering there that you need to hear or that part needs to hear if it feels good you can wrap your arms around yourself or put your hands to your chest over your heart so you can feel the self connecting to and offering compassion to that part and lastly thank the part for showing up today let it know you are always there for it and that it's safe make sure it understands you will always come back when it needs you and if other parts have been waiting in the wings for your attention you can continue to do this work after the end of the meditation turning to each part in turn letting them know that you're there for them telling them that you care and you're available for them then thanking them for showing up this reaches the end of this meditation
