In this meditation,
Our intention is to honor our exiles.
As we begin,
Find a quiet,
Comfortable place where you can sit or lie down undisturbed.
Close your eyes and take a deep breath in through your nose,
Holding it for a moment.
And then slowly exhaling through your mouth.
Feel the steady rhythm of your breath as it anchors you in this present moment.
Now gently bring your awareness to your body.
Notice any sensations,
Tension,
Or emotions that arise.
Without judgment,
Simply acknowledge them as part of your experience.
Let your breath guide you into a state of ease and presence.
Imagine yourself in a peaceful,
Safe space.
Perhaps a serene meadow,
A quiet forest,
Or a cozy room.
This is a place where all parts of you are welcome.
As you settle into this space,
Invite any part of you that may feel exiled,
Unheard,
Or neglected to step forward.
And I want you to be aware of those parts that may be protecting this little one.
Just by mentioning this exile,
You may notice them jumping in,
Let them know we're not gonna go any farther than they let us,
Or any faster.
They matter here.
And if it makes sense to pause and be with these protective parts,
Do that.
Just witness this meditation with them.
There's no rush.
But if it does make sense to turn toward an exile,
Maybe it's more of you approaching them than them coming forward.
See what memories,
Feelings,
Or images emerge.
Acknowledge this little one with gentleness,
Care,
Curiosity.
We're not going to go deep here regardless,
But these younger parts that have been pushed down,
There's hope.
We can give them a glimpse of that if they would like it.
And there's hope for those protectors not to have to work so hard.
And if you're able to turn back toward that little one inside of you,
Look back at the protectors to make sure it's okay.
And if you get the okay,
Ask,
What do you need?
Listen patiently.
This part likely has a lot to express,
But it may take time to establish trust.
This is just one step.
With every word it says or expression it gives,
Reassure it.
Let it know you want to see it and hear it.
Take a moment to communicate with this part as you would a dear friend or a dear friend's child even.
Let it know that it's not alone and that you're here to listen without judgment.
If it feels right,
Offer this part a gesture of kindness.
Imagine embracing it,
Sitting beside it,
Or surrounding it with a warm,
Comforting light.
I encourage you to pause this recording if you need to.
You may say to this part,
I see you and I honor you.
You're safe with me.
I'm here to listen and care for you.
See how it responds.
And it may be hesitant because it doesn't fully trust or know who you are and let it know that you get that.
But you're here to help it feel better.
There's hope.
Let whatever emotions arise flow naturally.
There's no right or wrong way to experience this moment.
As you continue breathing,
Imagine integrating this part of you into your heart.
Maybe it's you moving toward them or the part moving toward you.
There's no pressure.
If it doesn't feel right for the part,
Or if those protectors jump in,
Honor them.
This is an ongoing process.
Whatever feels right today is welcome.
And if it does feel right,
Just keep moving toward this part or letting it move toward you.
Often these younger ones are stuck in the past and they don't know they can come to the present.
But you're not the parent or the adult that they may think that you are.
But it takes time to build that trust.
If it makes sense to keep moving closer and the part wants it,
Allow it to be held with love and acceptance.
Notice if there's any sense of relief,
Warmth,
Or connection.
Take that in and allow your whole system and those parts,
Particularly those protective parts that may be witnessing to experience some of that.
Gently assure this part that you'll continue to check in,
To listen,
And to honor its presence in your life.
You're not broken.
Every part of you belongs.
When it feels complete,
Thank this part,
Potentially this little one inside that's been exiled,
For their courage to share with you today.
Extend your awareness outward to those parts that have witnessed,
Particularly those protective parts that have been protecting this little one for a long time.
And reiterate,
You're not broken.
Every part of you belongs.
When you feel ready,
Slowly bring your awareness back to your breath.
Wiggle your fingers and toes.
Take a deep,
Grounding breath.
And open your eyes.
Carry this sense of compassion and integration with you as you move through your day,
Through your life.
Know that you've taken a step toward deeper self-acceptance and healing.
Take another moment to express gratitude for yourself in this practice.
Each time you and I turn toward our exiled parts with kindness,
Or any of our parts,
We reclaim another piece of our wholeness.
Who we're meant to be.
Thank you for showing up for yourself today.
Take care.
