Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

Breathing in through the nose.

And slowly out through the mouth.

Inviting the jaw to soften.

Letting the shoulders be at ease.

And allow the belly and hands to relax.

With each exhale, feeling your

body relax a little more deeply.

As the body relaxes, we feel our

attention settling in that much more,

collecting in the present moment.

Attuning to what is this

moment like right now.

In this meditation, we're going to do

some reflection and visualization to help

let go of certain patterns that may no

longer be serving us and move toward a

new way of living that we're inspired by.

So bring to mind something

that you'd like to work on.

A particular habit, pattern,

deep conditioning that feels

like time to let go of.

Once you sense what this is, try to

locate the felt sense of it in the body.

There's part of you that really holds

on to this pattern, this way of being.

When you think about it, where

do you feel it in your body?

Once you have that, imagine this

felt sense of this pattern coming

outside of you and morphing into

a being with shape, color, form.

It could be big, small.

But just imagine that you're sitting

on a park bench with this part of you.

Spending time in its presence.

Looking at it, being with it.

Notice its facial expression.

Just help it feel safe with you right now.

And you're just going to say, I see you.

Thank you for all you have done

to help me or try to help me.

I know that you're still doing

your best to serve me in some way.

But I don't think I need you right now.

You arrived at a crucial time in my

life, but I'm not that person anymore.

I'm ready to become someone new.

Can you help me do that?

And just notice how it responds

IF it says yes, you both can stand up on

the bench together and imagine yourselves

moving toward the direction you want to

go, into the horizon, down a new path.

If it says, no, say thank you.

I understand, but I need

to make this journey.

And imagine yourself getting

up, leaving this part there,

wishing it well and continuing on.

Take one more deep breath.

In through the nose.

Out through the mouth.

And when you're ready, you

can open your eyes again.

Okay.

Great job.

This practice is something you can do

multiple times to start to communicate

to these parts of yourself that hold on

to various scripts and it should help

soften some of the tension and create

an allyship with this part of you.

If not, you at least have the

opportunity to see it, to hear

it and to make an intention to

move in a different direction.

Thank you for your practice.

And until we talk again, take care.