Welcome.
This meditation is an opportunity for you to switch off from the outside world.
Then just go inward.
Go inward to be with your parts.
To listen.
To hold the parts that are craving your attention right now.
And to come out feeling calmer.
More grounded.
More connected to your parts.
And to yourself.
Take a moment here to connect to your self energy.
The part of you that is calm.
Clear.
And curious.
Take a deep breath in.
Feel your lungs expanding as you take in the air and it moves into every cell of your body.
And exhale.
Letting it all go along with any tension your body may have been holding on to.
Another deep breath in.
And breathing out,
Sinking deeper into your seat.
Continue focusing on your breath for a few rounds.
Focusing on your chest as it rises and falls.
Focus on the tension in your body melting away more with every exhale.
Focus on the air as it moves through your body.
Nourishing every part of it.
And when you feel fairly settled.
I invite you to gently bring to mind memories.
That has taken up a lot of space in your mind.
Where you felt upset,
Where you felt triggered.
Or maybe you felt overlooked.
Like maybe your needs weren't important,
Where you felt misunderstood.
Where you felt like there was no space for your perspective.
And you felt like there was no other way than to retract.
To draw back.
To make yourself smaller,
To swallow your needs,
To swallow your emotions and your thoughts.
Because maybe you felt that speaking up would cause more harm than good.
And you just wanted to avoid making it worse.
Wanted to avoid anyone else feeling uncomfortable.
You don't have to go into the memory too deeply.
Just bring to mind that feeling.
And observe it for a moment without judgment.
Recognize that this feeling is completely valid.
Though you're not crazy for feeling this way.
That anyone in this situation would feel the exact same way.
And most importantly,
Recognize that you are not the feeling.
And you don't actually want to nor have to feel like this anymore.
The feeling that might have been triggered in that situation,
In that memory.
It has its origin way before you can remember.
Maybe in your younger years where You had a need and it wasn't deemed as important enough,
Or it wasn't fulfilled for whatever reason.
Maybe you learned that there is no one there who you can rely on.
Maybe you learned that your needs weren't important.
Or that they were too much.
Maybe you learned that people disagree with you if you voice your truth.
So maybe you learned to stay quiet and keep yourself small.
This younger version of yourself is still there.
Living right inside of you and sometimes they come up and Yearn for something,
Someone,
Anything.
To ease their pain.
Sometimes this part might scream out to be acknowledged and maybe it screamed just then when you revisited that memory.
But you are no longer that younger version,
That child.
You are now a very capable and self-aware adult who can learn to hold that younger version of yourself.
With love and compassion.
You are now the version of yourself.
Who can start demanding different behavior from others.
Who can set healthy boundaries and who can communicate securely.
But most importantly,
You are now the version of yourself.
Who doesn't want to be controlled or limited by her past anymore.
Who is ready to heal those parts of herself and rewire to move forward.
The more you show up for these wounded parts of yourself,
The ones screaming and kicking to be seen and acknowledged,
The more they learn to trust you.
And the less they feel the need to act out,
To scream,
To chase,
To prove,
To make you smaller.
The more you teach that part and your whole system,
It's safe to be in discomfort or uncertainty.
It's safe to draw a boundary,
It's safe to speak your truth,
Even if others don't like it.
And this part of you learns how capable you truly are.
And therefore,
It loosens its grip on you.
So you can start attracting different circumstances and people into your experience.
That don't constantly trigger that old wound.
That don't constantly put you in situations where you are chasing or proving to try and heal that old wound.
Because you've healed it from within.
Now I want to invite you into a compassionate conversation with this part of yourself.
Imagine standing in front of it.
Or sitting down next to it.
Take in their features for a moment.
And let them get used to your presence,
Let them observe you with curiosity.
How old are they?
What are they feeling?
Anger,
Frustration,
Pain,
Sadness,
Grief.
What happened that made them feel this way?
And most importantly,
What can you give them now?
What can you do to make them feel better,
To soothe them?
To make them feel held and seen and safe.
And then,
Just relax.
Listen.
Reassure them that their feelings are so valid.
Thank them for trying to protect you.
By screaming out and demanding to be acknowledged,
By showing up with those patterns,
Those coping strategies.
Like the people-pleasing,
Putting others' needs above your own,
Holding back your true needs and your boundaries to avoid conflict.
Thank this part of yourself for just trying to keep you safe.
Ask it what it would need from you.
In order for them to be able to loosen their grip.
To stop trying so hard to protect you.
If they need more trust,
That's okay.
Don't force anything right now,
You can always check in with them again to see what they need and show up accordingly.
You can build that trust with them over time.
You can show them your world as it is today.
Show them everything you've achieved for yourself,
Everything you've overcome.
Show them how capable you truly are.
Of course,
There are still challenges,
Nobody is perfect,
And even when this part trusts you completely,
It might still sometimes come up and need reassurance.
The important part is that you are there to reassure it,
To give it that safety that it needs.
To continue to update it on the direction you're moving in consciously.
And reassuring it of the safety of your journey.
So that this part can loosen its grip and trust that you are able to handle any outcome because you are.
Keep building that relationship with this part.
Collect evidence as you move through your life every day that you can present to this part evidence of your safety and capability.
Keep building that relationship of trust with it by continuing to show up for it.
Listen to it when it wants to be heard.
Don't judge it,
Or try to force it down,
Or force it to change.
Meet it with compassion as you would any other child as well.
And always remember.
It's actually just trying to protect you from an old wound.
An old pain.
That you are now healing.
Continue to sit with your younger self for a bit.
Feel the familiarity and the connection,
The love between you two.
And if it feels right,
Give it a warm embrace and thank it once again.
You can always come back to this connection.
This part is always right there with you,
And you're not trying to get rid of it.
You're learning how to hold it in safety.
And your self-energy.
Calm.
Compassionate.
Curious.
Take a deep breath in here.
And breathe out.
You are making powerful steps towards the version of yourself that you want to be.
And taking your younger self with you.
After all,
That's who you do it all for.
To make them feel seen,
Understood,
And loved.
Carry this sense of connection with you throughout the rest of your day.
And remember.
.
.
You are the one who holds your parts.
With love and compassion.
