The intention of this meditation is just a simple check-in with your internal world.
As we begin,
Find a comfortable position.
Let your breath find its own easy rhythm.
No forcing,
Just arriving.
Today,
We'll gently meet one part of you.
Turn inward and ask,
Who's here with me right now?
Notice what shows up.
.
.
A voice,
A feeling,
A memory,
A sensation in your body.
Whatever comes,
Greet it.
Hello,
I see you.
Thank you for being here.
Notice how you're sensing that this part is present in or around your body.
See if you can offer just a drop of compassion or curiosity.
If it's hard to do that,
That's normal.
This is another part that is trying to get your attention to.
See if that part would be willing to give you some space so that you can get to know this part that has come forward first today.
We get to know these parts better one at a time,
And we can spend some time with this other part too,
But for now,
See if it could soften back.
Maybe make note of it.
Then turn back to the original part that came forward.
See if there's more that that part wants you to know.
What's its job?
What keeps it busy?
What's its intention?
Just anything it wants you to know,
And let it answer however it wants.
No pressure to analyze or change anything.
Just witness.
Just breathe.
And remind this part,
I'm here.
I won't leave.
It may be helpful to spend some time letting this part know who you are,
Who you are today.
Just spend a moment in dialogue.
This is all we're going to do.
We're not going any deeper.
We just genuinely want to try and connect with this part that came forward.
The part's likely working hard.
Let it know it's not alone.
See if it'd be okay if you came back and checked in.
Often it's been a while since we've spent time with these parts,
And they'd like that.
But just check.
If it feels right,
Maybe let this part know when.
Then get ready to say goodbye for now.
But before you do,
Thank this part for its courage in coming forward and letting you know it a little more.
And expand your awareness to those parts that may have tried to jump in,
But were willing to soften back and witness.
That takes courage too.
Thank them.
Remind them that they can have some undivided attention too,
That you haven't forgotten about them.
Then just take one last breath in and out.
Send another round of gratitude to your system for sharing this moment with you.
Then when you're ready,
You can gently open your eyes if they were closed.
Bring some movement to the body.
See if you can take some of this new,
Maybe expanded awareness,
Into the world around you.
Thanks so much for meeting me here.
Take care.
