In this session,
I'm going to lead you in a meditation focused on celebrating small wins.
So as you settle in,
Take a moment to find a comfortable position where you can feel supported and at ease.
Allow your breath to slow,
Bringing awareness to your body and the space around you.
Take a few deep breaths,
Inhaling slowly through your nose and exhaling gently through your mouth.
Feel the weight of your body grounding into the surface beneath you.
Notice any tension in your shoulders,
Your jaw,
Or your belly.
And with each exhale,
Let it soften just a bit.
Begin to turn your awareness inward.
Just notice how you're feeling in this moment without judgment.
Allow yourself to be curious about any sensations,
Emotions,
Or thoughts that are present.
And welcome those parts that may be judgmental or critical or doubting in this moment too.
If those parts could just witness,
Thank them and send them a little curiosity too.
And from this space,
Imagine that you're gently opening the door to your inner world.
Welcome whatever shows up.
And know that I encourage you to pause this recording if your system needs more time.
And as you're aware,
Bring to mind a small victory from your recent past.
It doesn't have to be anything grand.
Just a moment when you felt even a glimmer of progress.
Or accomplishment.
Perhaps it was taking a mindful breath during a stressful moment of your day.
Maybe it was setting a boundary or showing kindness to yourself or someone else.
Notice the parts of you that were involved in making this win happen.
Maybe it was a brave part,
A nurturing part,
Or a part that values consistency.
Allow yourself to feel gratitude for their effort,
No matter how small it may seem.
And take a moment to say a simple thank you if it feels right and see how the part responds that contributed to this win.
And if they're responding well,
It may be helpful to imagine surrounding them with warmth and appreciation.
They can have what they want,
And you appreciate them,
But you also honor them.
And let them know you see and value their effort.
Notice how it feels to offer this gratitude from a place of calm,
Confidence,
And acceptance.
Allow your breath to flow naturally and rest in the awareness of your body and mind.
Feel the sense of connection with your parts and with your deeper self.
Your beloved human being.
See if your system and your parts can take that in.
Know that every small step forward is worthy of acknowledgement.
See if there's anything else before we wrap up for now.
And send some gratitude to these parts that showed up around small wins.
It takes a lot of courage.
Send some gratitude to those parts that may even be witnessing these parts.
They may be a little farther back,
But they're listening in too.
And let your whole system and parts know that although we get to know our parts better,
Individually or in small groups,
Everyone can have some attention at another time and maybe let them know when.
And when you feel ready,
Gently bring your awareness back to the room.
Take a deep breath in and slowly exhale.
Carrying this sense of gratitude or maybe just a sliver of this sense with you as you go about life.
When you're ready,
Open your eyes if they were closed.
And offer yourself a gentle smile.
Thank you for meeting me here and for your trust and courage.
