So, pausing into presence. By pausing, we just go, "Hang on! I'm just going to stop." Not that I can literally stop anything—but I can become more fully self-aware.
And just begin to notice... oh yes, there's activity in the thinking, and there are feelings there.
Now, just let your body sense the ground beneath it. Feeling your feet on the ground. Feeling the chair underneath you—something solid and visceral.
Sensing the shape of your body. Noticing a few embodied breaths flowing in and flowing out. Just a couple... here is this body, here. This is me—this body—sensing outwards into space, hearing sounds... and sensing inwards to what's alive in this body.
What’s here?
Oh, something is feeling agitated. Something is feeling hurt. Something is feeling numb. It's like that in me right now.
And if it helps, I often put my hand on my chest or my tummy—just reconnecting gently with this compassionate intention. A compassionate intention toward whatever’s alive in this body, with some care, some softness.
And I can approach that something in my body. It may be clearly bounded, or it may be more diffuse. It may seem like not much is going on—but that, too, is something.
We can get a bit closer, or take more space. Does it want you to be closer? Or does it want more space?
If it wants more space, just sense your feet on the ground more fully. And that can also allow you to feel safer. Embodiment equals safety.
Is it okay to approach a bit closer to that part? Would it be okay if you said hello to it?
Hello.
Sitting alongside you, offering you care and love. Offering you a space so you can just breathe and be the way you want to be—to share the gold that’s inside of you.
You may have unmet needs, or met needs. We're not in a rush to get there. We're just going to be with you as an experience, for now—bringing tenderness and gentleness as we sit with you.

Welcoming Pausing and Grounding Saying Hello to parts NVC

Presence Deep Rest Meditations and Reflections inspired by Focusing, Mindfulness and Nonviolent communication Embodied Relational Presence training and personal coaching.  https://www.living-presence.co.uk/

Welcoming Pausing and Grounding Saying Hello to parts NVC

Simon McKibbin Presence Meditations & Reflections