Welcome to this guided visualization session where you will go into compassionate conversation with the parts of yourself that might be holding you back in order to move forward on your journey.
Now,
Before we begin,
I'd like to share an analogy with you that might help with this visualization.
I invite you to picture yourself standing outside and looking up into the sky.
In the sky,
You can see the sun,
And you can see some clouds passing by.
Sometimes the clouds cover the sun,
But you know that it is there,
Hiding behind the clouds.
Sometimes there are no clouds,
So you are fully illuminated by the sun's light and you can feel the warmth on your skin.
Well,
The clouds are your parts,
Your beliefs,
Your fears,
Your traumas,
Your quirks,
Your interests,
Your passions,
Most of them completely determined by your past and your conditioning.
Some of them may be generational.
All of them are separate from the sun.
The sun is your true self,
The purest version of you,
Your essence,
Who you are at your core,
Unburdened by belief systems or labels of any kind.
Just you,
And you at your core are clear,
Compassionate,
Connected,
Curious,
Confident and courageous.
Sometimes,
The clouds,
So your parts,
Cover up the sun,
So to say,
Cover up your self-energy.
But the sun is always still there,
Behind the clouds.
The understanding that we are separate from our parts and that our parts are all a product of our past can be very liberating and can be really helpful in identifying our parts,
Where exactly they come from and then going into conversation with them to release them of their burden.
Most of our parts,
Our limiting beliefs and our fears and doubts,
Are just there to protect us.
Usually they originated in childhood,
In a situation where we felt some kind of pain or discomfort and then we subconsciously decided we never wanted to feel that way again,
So we developed a coping mechanism to avoid that feeling.
For example,
If you were bullied in school,
You might have developed a fear of being seen and a fear of judgement.
Therefore you prefer to keep quiet and dim yourself down to fit in.
That is the coping strategy.
But because most of our parts originated at a younger age,
They're not quite up to date with who we are today in the present and our abilities and our environment and so on.
So now it's our job to update our protectors and reassure them,
To release them of their burden of trying to protect us or holding us back in some way.
You can do this guided session with any kind of limitations or fears that you might come across and you can repeat it every time this block comes up.
And over time with practice,
You'll be able to integrate your parts,
Show them compassion and gratitude,
Accept them and you'll be able to move forward without them holding you back anymore.
Some parts will take longer to integrate if they are deeply rooted and you've been in a loop of using coping strategies for a while,
But once you've got the process down,
It will be second nature to go into a loving conversation with your parts and you'll be able to step by step loosen the knot and the grip they have on you in your current reality.
Let's begin by gently dropping into our body,
You can close your eyes if you haven't already and direct your attention to your breath for a moment.
We'll do a couple rounds of box breathing together to regulate our nervous system and ground into this moment,
Into this process.
Breathing in through the nose and holding at the top for 4,
3,
2,
1.
Through the mouth exhale with a big sigh and hold at the bottom for 4,
3,
2,
1.
Inhale deeply into your belly,
Chest and head.
Hold here for 4,
3,
2,
1 and exhale letting go,
Letting your body sink deeper into your seat.
Hold here for 4,
3,
2,
1.
One more time.
Inhale and hold.
Exhale and hold.
Return to your normal breathing rhythm now and just check in with your body for a moment.
Check in how your body is feeling as it sits here now.
Without judging or trying to change anything right now,
Just take a moment to observe and feel into it.
Relax.
Direct your attention to your chest and the sensation of your chest rising and falling with your breath.
Let go of any tension you might be holding.
Relax your shoulders,
Your jaw,
Your forehead.
And when you're ready,
I invite you to gently bring to mind a limiting belief or a fear of yours that is holding you back at the moment.
Maybe something that's holding you back from making a change in your life or making a decision or showing up for yourself.
How do you feel about this part of you?
Do you feel frustrated,
Angry,
Sad?
No matter how you feel towards that part,
Don't judge it.
It's all valid and it's okay.
We're not here to judge.
We're here to listen to that part.
We're here to make it feel seen and understood.
Now go a bit deeper into it.
Where did this belief or fear originate?
Can you think of something in your childhood or teenage years where you felt fear or discomfort that led you to develop this fear or limiting belief?
How old were you at that time roughly?
Can you remember a specific situation at that time where maybe you were upset or in pain?
I invite you now to visualize this situation.
This younger version of yourself in front of you.
You're seeing this scene through an open door that you're standing in front of and you're just observing for now.
You are in your self-energy,
Pure-hearted,
With only good intentions acting from your heart,
Seeing with your heart,
Free of judgments,
Doubts,
Fears,
Or any kind of fear.
Any kind of conditioning.
When you feel ready,
You can slowly lift your hand and place a gentle knock on the doorframe to make your presence known to this younger version of yourself.
Your part looks up to see you and you can feel a sense of relief and calm spread in the room therein.
They're happy to see you and give you a small nod of reassurance,
Signaling for you to come in.
With a deep breath in,
You take a step forward through the door into this scene from your past and slowly make your way over to your younger self and sit down beside it.
Take a moment to just look at them,
Take in their features,
Feel into their energy and give them a chance to get used to your presence and take you in.
When it feels right,
You can start the conversation by telling the younger version of yourself the following,
I'm so glad to see you.
Thank you for letting me in.
I came here to listen,
To be here for you,
To tell you that everything you're feeling is so valid.
I completely understand that you don't want to feel this pain and would want to avoid it.
I am here to listen,
So if you're wanting to be heard,
Please talk to me and tell me what I can do to reassure you,
To make you feel better and to make you feel more seen and understood.
And then just listen.
They'll thank them for their openness to this process.
You feel so much compassion and love for this part and you can really deeply see now what they were trying to protect you from.
You're starting to understand why you developed certain coping strategies and now we try to give this part some reassurance.
You can show your younger self where you are today,
Who you are today.
Let them see the things you've accomplished.
The challenges you've overcome,
All the growth you've undergone.
Let them see how you show up in the world in the present day.
Let them see how capable you are.
And above all,
Reassure them that what they are trying to protect you from is no longer a threat,
Is no longer something you're afraid of,
Is no longer anything they need to protect you from.
Because it's something that now you are fully capable of handling.
It's something that you're actually embracing.
So reassure them that this current reality is actually more limiting and painful to you than moving forward could ever be.
Express to them how excited you are about moving forward.
Show them the reality you wish to create for yourself.
Show them what you would do if they were to no longer try to protect you,
But rather join you on your mission.
Show them how good life could be if they no longer were holding you back,
If you were to release them completely from their burden.
They listen intently to every word,
And they visualize the future you want to create together with you,
Making them smile and feel your excitement.
You can feel a shift in their energy.
Ask them how they feel now.
Ask them if there's anything they need to feel more reassured,
To feel more confident in what you've just shared with them,
And just see what comes up.
Thank them again for their openness,
For listening and for sharing with you what they feel and what they need.
You feel a much stronger connection to this younger version of yourself now.
You feel you truly understand them,
And they understand you.
And you can really feel how proud they are of you and the person you are today.
They are so excited for you and your ambitions,
And they really want to try and support you in moving forward.
Give your younger self a warm,
Loving embrace,
And feel their heart beating against your own.
Feel the gratitude and compassion you both feel for each other.
Assure them that you are here to listen if they ever need to be heard,
That you are always open to receive and that you won't push them away,
That you want to walk this path together and create a new,
Beautiful,
Abundant reality.
Slowly start making your way back over to the door that you came through earlier.
Before you step through,
You look back one last time and give your younger self a big,
Reassuring smile.
While it pains you to see them in pain in this scene,
You are also so full of love and compassion and so proud of them for keeping on going.
Making you feel a new sense of gratitude for yourself and all of your parts.
With a deep breath in,
Step through the door and return to the present moment.
Before coming back fully,
Take a moment just to process your experience,
The conversation.
You might want to grab your journal and note down some thoughts or some gratitude,
And for that I invite you to journal about How can you best support your parts and make them feel heard?
Thank you for your trust and for joining me on this journey inward.
You can always return to yourself.
It's always there,
Even when it's hiding behind the clouds.
Meet yourself as well as your parts with compassion,
Because you are your home,
You are pure magic,
And you are limitless.
Thank you.
Namaste.
