This meditation is designed to help you connect with the protective parts of yourself.
These parts work tirelessly to shield you from discomfort or harm,
Often without your conscious awareness.
By understanding these parts,
You can develop a deeper sense of compassion for yourself and begin to create space for growth and healing.
Let's begin.
Take a comfortable seat or lie down in a position where you can relax.
Gently close your eyes if it feels safe and allow your body to settle.
Take a deep breath in through your nose.
Hold it for a moment and exhale slowly through your mouth.
As you breathe,
Notice the way your body feels with each inhale and exhale.
Let each breath guide you into a place of calm and presence,
Anchoring you in the here and now.
Repeat this a couple more times,
Letting your breath help you feel more grounded and engaged.
Now bring your attention inward.
Imagine creating a safe and welcoming space within yourself.
A space where all parts of you are invited to be seen and heard.
As you settle into this inner space,
Take a moment to notice what you're feeling right now.
There's no need to fix or change anything.
Simply observe What parts are showing up?
Are there any protective parts?
Maybe a part of you that feels tense,
Distracted,
Or hesitant.
If a part comes to mind,
Gently focus your attention on it.
You might imagine it as a figure or a color.
Perhaps it reveals itself as a sensation or in another form that feels intuitive to you.
You might even give it a name or a title like the avoider or the perfectionist.
Take a moment to acknowledge this part.
You might silently say,
I see you and I'm here to listen.
Now with curiosity and compassion,
Remember that even small steps can create meaningful change.
Ask this part a few gentle questions.
Where are you trying to protect me from?
How long have you been taking on this role?
What do you need from me right now?
Allow the answers to come naturally.
There's no rush and no right or wrong way for this part to respond.
If it doesn't answer,
If you feel stuck,
That's okay too.
Simply hold space for it with kindness.
Thank this part for the role it's played.
You might say something like,
Thank you for protecting me in the way you knew how.
Or,
I appreciate the way you've been looking out for me,
Even when it's been hard.
Let it know you understand it's been trying to help,
Even if its strategies haven't always worked perfectly.
Now ask this part if it's open to considering new ways to help you.
Imagine offering it a supportive alternative,
Such as using curiosity instead of avoidance.
Expressing needs calmly instead of staying silent.
Taking one small step instead of waiting for perfection.
If the part is willing,
Visualize this new approach together.
See yourself using this alternative strategy in a real life situation.
Notice how it feels and what shifts within you.
If the part isn't ready to let go of its role,
Let it know that's okay.
Reassure it that you're here to support it whenever it's ready.
We're not trying to put it out of a job.
It belongs and is part of your inner team,
A group of inner parts that each play a unique role in your life.
Together they make up your internal system,
Your internal family,
Working to support and protect you in different ways.
As we come to the end of this meditation,
Take a moment to thank all the parts of you for showing up today.
Know that this inner dialogue is a powerful step toward healing and balance.
Then when it feels right,
Take a deep breath in,
Feeling gratitude for this time of connection.
Exhale,
Slowly grounding yourself back into the present moment.
Let this grounding breath help you transition back to your life with a renewed sense of balance and calm.
And let those parts that may not be feeling so balanced and so calm know that you see them too and they belong here.
When you're ready,
Gently wiggle your fingers and toes,
Slowly open your eyes if they were closed.
Take a moment to notice how you feel and carry this sense of curiosity and compassion with you into the rest of your day.
And after the meditation,
Consider journaling your experience.
What protective part showed up for you?
What you learn about its role?
What emotions or sensations came up as you engaged with it?
You might also explore prompts like how does this part try to support me?
Or what new strategies could I try to address its needs?
Thanks so much for your courage and joining me for this meditation.
Take care of yourself,
Take care of your parts,
And remember we're all on this journey together.
