Begin by establishing yourself in a comfortable but alert seat.
You can do this practice lying down,
But only if you know that you won't fall asleep.
Remember that our interest here is to feel relaxed but also very much awake.
Once settled,
Take a slow breath in through the nose.
Then release that breath a little more slowly.
Slow breath in again.
Slow breath out,
Letting go of any surface tension in the body.
One more time like this,
Breathing in slowly.
And this time,
When you release your breath out,
Drop your internal gaze down into your lower belly,
Into your ground of being.
Take a few more moments here to make any adjustments before we begin.
Let's take our eyes back.
Bring up an image of a pathway or a trail that you can follow in your mind's eye.
This could be a favorite hiking trail or path in your neighborhood park,
Or you might make up your own trail.
You can even imagine a star base at the edge of a galaxy.
In particular,
Get a sense of this trailhead or base of the pathway.
Make it as concrete in your mind as you can,
But don't be too concerned if the details don't appear.
Put yourself at the base of this path.
Turn toward your inner landscape and notice if there are any inner voices around.
There might be thoughts about your posture,
Whether or not you have time for this meditation,
Concerns about where this is going to go,
Wondering about whether the neighbor's lawn mower will be too much of a distraction.
Just notice which parts are around.
Now kindly ask these parts if they'd be willing to stay at the base of your path while you head out by yourself on a short journey.
You can reassure them that you're not going to be away forever,
It's just for a little while.
Notice how they respond to this request.
If any of your parts are concerned about this proposal or even afraid,
Let them know that other parts will stay with them and take care of them.
Reassure them that you won't be away for very long and that this journey will be beneficial for you and them.
If you find that some of your parts are really not ready for you to travel this path alone today,
Then instead of continuing with this meditation,
Take some time to hear what they have to say.
I know this may be frustrating for your parts that really want to do this right now,
But you'll find that listening to your parts and responding to their needs will make future practice more accessible and easeful.
You might be able to resume 10 minutes from now,
Later today or tomorrow.
Try not to get discouraged.
This isn't a reflection of your ability to meditate.
Often it has more to do with the time,
The setting,
And things going on in your life.
Sometimes it's better to take care of those things.
If your parts are willing to stay at the base,
Then head out on your own path.
You might turn your head over your shoulder and remind them once again that you'll be back soon.
Notice what's happening as you continue your journey along this trail.
If you find that you're thinking about the path or the scene around you or something else,
That indicates that a part or parts have come with you.
In a friendly and reassuring manner,
Ask the parts if they'd be willing to head back to the base.
If not,
Then ask them what they're afraid would happen if you continue.
Really listen to what they have to say.
You might be able to answer their concerns and then they'll go back to the base.
But you may need to pause here and get to know more about them.
If you're able,
Continue along the path,
Noticing again what arises.
Anytime you discover a persistent thinking part or feeling part,
Pause your journey and see what these parts need from you before you ask them to return to the base.
This is a key part of this practice.
Really witness and hear out the concerns of your parts.
Wait until they're ready to go back to the base before you continue toward that space of open presence.
The more you try to rush this process or walk around those parts,
The more persistent they'll become.
This step,
Asking the parts to go back to the base,
Is what makes this practice a little different than just trying to let go of or ignore thoughts.
Here we're taking a moment to compassionately witness the concerns of your inner voices.
As more and more of your parts head back to the base,
You'll gradually notice the details of the path fall away as you arrive in the open and luminous space of pure awareness.
Once you land here,
Just rest here.
Only abiding in the present moment.
Sometimes parts will catch up to you.
By now,
These parts may be more subtle.
You may sense them energetically,
Or at times you see yourself rather than seeing from yourself in the first person.
You might start to notice sensations in your body.
Whenever these more subtle parts emerge,
Kindly ask them to return to the base so you can abide here in the healing energy of yourself.
Maybe you notice those features of calm abiding,
Relaxation,
Alertness,
And vividness.
You might also notice other qualities such as compassion,
Centeredness,
And connection.
Anytime you detect the presence of a part,
Just like a mother attends to her baby,
Take good care of it.
Find out what it needs,
Reassure it,
And then see if it will go back to the base.
Do this as many times as you need to.
If you haven't already,
Take a moment here to really take in this experience of abiding calmly in awareness itself.
Notice what it's like to feel this connected.
When you're ready,
Head back on the path to the trailhead where your parts are waiting.
When you arrive,
Notice how they react to your return.
Let them know you appreciate them for staying behind or returning to the base when you asked them to.
Spend a little more time here extending loving energy to your parts for their willingness to let you take this journey.
You might let them know what it was like for you in that open space of pure awareness,
That it felt nourishing and healing.
Your parts want what's best for you,
So let them know that this is good for you and good for them.
And that feels complete,
Once again thank your parts for letting you do this work.
As you continue throughout your day,
See if you can keep some of those qualities of open awareness with you.
Relaxation,
Alertness,
Vividness,
Centeredness,
Connection,
And compassion.
