I'm going to lead you in a meditation that some choose to do on a regular basis.
As we begin,
Get comfortable and take a couple deep breaths.
And then start by focusing on and checking in with whatever parts you're actively aware of,
That are coming up and that you're working with.
Maybe it's in reference to a relationship.
Maybe it's something you've got going on this week and thoughts or parts are arising around that.
And see if you can find each part in or around your body.
Maybe it's a sensation like a tingling in the fingers.
Maybe it's a collar or an image.
But focus your attention on where you notice the part.
And get curious about how they're doing.
Ask each if there's something it wants you to know or if it needs anything.
And do this just as you would do with a child in your care.
As you're getting to know it,
At some point help it get to know you better.
That you that's with it now.
Since most of the time these parts don't really know you.
Instead they've been interacting with other parts in there.
Those parts inside of you.
And they often believe that you're still a young child.
Often this is their first encounter with you.
The you who's curious about them and cares about them.
So let them know who you are,
Even how old you are.
Since they often think you're much younger.
Let each part know that they're not alone and see how they react.
And if you like you can ask how old they thought you were.
You can even ask them to turn and look at you.
After you've checked in with the parts you've begun working with.
You can open space and invite any other parts that need your attention to come forward.
And just wait and see what trailheads,
Thoughts,
Emotions,
Sensations,
Impulses.
See what emerges.
In a similar way get to know these new ones and help them get to know you.
And know that this next part is optional and it may or may not happen.
Revisit each of your parts one at a time.
And invite them to relax and open space inside so you can be more in your body.
Or your mind toward more spaciousness and peace.
In that place where the part seems to arise.
If that doesn't happen there's no pressure.
Some of the parts may not know you well enough yet to trust that it's safe to do that and that's just fine.
If they do separate notice that more embodied spacious sense who you are and the qualities you feel when you're in that place.
What's it like in your body and mind now to have that spaciousness?
Notice that spaciousness.
The sense of well-being and enoughness that you are enough.
Also notice the feeling like there's nothing to do right now and everything is okay.
Some people spontaneously feel a vibrating energy running through their body making their fingers and toes tingle.
This is what some people call chi or prana or the feeling of the spirit.
I'm inviting you to get a felt sense of what it's like for you yourself your beloved self to be more embodied.
If you can come somatically familiar with this state then you can notice when you're there and when you're not as you go through your day.
Many departures from that state are usually due to the activity of parts that have blended to some degree and are giving you distracting thoughts blocking the flow of energy and spaciousness closing your heart and making you feel pressure in different places.
You can notice those activities and then reassure the parts doing them that they don't have to.
That it's safe to unblend at least for the duration of the meditation.
Afterward they can jump back to your attention to their attention of doing what they were doing if they really want to.
I found however that through practices like this parts gradually increase their trust that it's safe and beneficial to let you and all your beloved self to lead.
They also trust that the self is remembering and checking on them that it's being a good inner parent.
All of this self-leadership helps them step out of their parentified roles and consider unburdening.
And as we close this meditation I invite you to shift your focus back outside.
Before you come back though thank your parts either for letting you embody more or if they didn't for letting you know they were too afraid to do so just yet.
Thank them for their openness and for their vulnerability.
Then you can open your eyes if they were closed and continue throughout your day.
Thanks for joining me for this meditation.
