James Fitzgerald Therapy PLLC

I invite you to use this script to record the meditation in your own voice, using your own timing that feels comfortable to you. This meditation is also available in the guided meditations folder I share with clients. It is also available on the clinician’s YouTube channel. Meditation and mindfulness practices can produce an altered state of consciousness. Please practice in a quiet, safe, comfortable space. You should never listen to guided meditations while driving or operating machinery. Enjoy the following meditation adapted for this platform.

Getting into Self

Quiet yourself and go inside.

Sit up straight. Become aware of your breathing, and gradually deepen your breath.

Wiggle your body a bit until it settles down.

Feel the weight of your legs and let them relax.

Feel the weight of your arms and let them relax.

Let your shoulders be heavy and your jaw slacken.

Imagining that you’re breathing in cool white mist and breathing out gray fog

May help you relax and become still.

Breathe in white mist.

Breathe out gray fog.

Inhale (pause) Exhale.

Inhale (pause) Exhale.

Self is a state of being.

It is your core essence, in your seat of consciousness.

It has certain innate character strengths that are always present.

These strengths do not have to be learned or cultivated.

Self has the following qualities of connected, compassion, courage, confidence, calm, clarity, creativity, curiosity.

I would like to recite a poem by Rumi.

This poem is very powerful when read out loud.

THE GUEST HOUSE

by Jelaluddin Rumi

This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness.

Some momentary awareness comes, as an unexpected visitor.

Welcome and entertain them all!

Even if they are a crowd of sorrows.

Who violently sweep your house empty of its furniture.

Still, treat each guest honorably.

He may be clearing you out for some new delight.

The dark thought, the shame, the malice.

Meet them at the door laughing and invite them in.

Be grateful for whatever comes. because each has been sent as a guide from beyond.

For the next part of this meditation, imagine that your internal system is your guest house, and parts in your system are the guests.

Now take a moment and see who the guests are in your house.

Notice them one by one as they make themselves known to you.

You may recognize these guests as

A thought or inner dialogue

A feeling or emotion

A sensation in or around your body

A distracting or intrusive thought

A memory or an image

A color or shape or element such as fog, light, darkness, or fire

As you invite each of them in, give them a seat at some sort of table or circle.

It could be an intimate kitchen table or a large dining room table, a conference table, outside at a campfire or community circle, or anything else.

Place yourself at the head of this table so that you can communicate and interact with each of your guests as they take a seat.

Welcome them here.

Tell them “You are all welcome here”

Big or small, loud or quiet, anxious or sad, feisty or sullen, clear or shadowy.

[Pause]

How are the guests responding to Self?

[Pause]

What are the guests saying to Self?

[Pause]

See how it feels for you to be at the head of this table

How do you feel toward the guests?

[Pause]

Can you be curious about them?

[Pause]

Acknowledge each of them one at a time.

Talk to them, and ask each one “Who are you?”

[Pause]

How do they feel toward you?

[Pause]

Let them know you have to leave this gathering but they are welcome to stay.

Let them know you will come back another day, and regularly to check on them.

Thank them for visiting with you.

When you are ready, gradually bring yourself back to the room.

Use the following prompts exercise to process the parts “guests” you discovered.

1. How was that experience?
2. What are you feeling right now in your body?
3. Can you describe these sensations?
4. What emotions are present right now?
5. Can you describe these emotions?
6. What are you thinking about this experience?
7. Can you share these thoughts?
8. Was there a felt sense that parts were aware of Self’s presence?
9. How did your guests react to Self?
10. Are there any images, memories, shapes, elements, colors, or other sense experiences?
11. Is there anything else that needs to be validated, seen, or heard?