Meditation exploring the different parts of yourself
Inside each of us is a rich inner world — full of thoughts, emotions, reactions, memories, and quiet moments. Sometimes we feel pulled in different directions, or feel like different parts of us are in conflict.
This guide offers a gentle way to begin getting to know these inner parts — not by analysing or fixing, but by listening and creating space. When we do this from a calm, curious place inside, something quite beautiful can happen.
The Calm Centre Within: Self
Even with all the noise and movement inside us, there is something deeper that doesn’t get swept away — a steady, spacious awareness. In parts work, we call this Self.
Self isn’t a part — it’s your true presence. It’s the you that can notice, listen, be kind, be clear. When you’re in Self, you feel more grounded, open-hearted, and able to connect with the different parts of you without being overwhelmed by them. This meditation helps you explore what’s happening inside from that Self with curiosity and care.
Meditation: Meeting a Part from Self
Begin by getting comfortable. Let your body settle.
Take a few slow, easy breaths. Let your shoulders drop. Let your face soften. Feel your feet, your seat, your breath.
Now gently turn your attention inward.
Ask yourself, “What’s here right now?”
Just notice. Let whatever comes be welcome — thoughts, sensations, emotions, images, or even stillness.
If a busy thought comes in — say hello. If a feeling or image appears — gently notice it. You don’t need to change or push anything away.
Imagine creating just a little space between you and everything that’s here.
Take another breath. Feel the part of you that is simply noticing — the one that can stay present, curious, and calm. This is your Self.
Now, from this calm centre, invite a part of you to come forward.
You might say quietly inside, “Is there a part of me here right now that would like my attention?”
Notice what shows up.
It might come as a body feeling, a mood, a mental image, a thought, a memory, or a sense.
Stay with it. Focus gently on it. Let it know you see it.
You might ask,
“How are you feeling?”
“What would you like me to know about you?”
“How do you show up in my life?”
“What are you trying to help me with?”
Listen with openness, without rushing. If you feel other parts coming in — judging, fixing, doubting — just thank them for their concern and ask them gently to give you a little space.
Come back to the part you’re with and let it know, “I can see how much you’re doing. Thank you for all your effort. You’re not alone.”
Ask, “Is there a way we can stay in touch, so we can keep getting to know each other?”
When you’re ready, thank the part for showing itself. Let it know you’ll check in again.
Slowly return to your breath… to your body… to the space around you.
After the Meditation
There’s no one right experience. You might feel warmth, insight, confusion, calm, or even nothing at all. That’s okay. What matters most is the intention to listen.
Each time you practice, you build more trust and space inside.
Gentle Reflection Prompts
You might like to journal with one or more of these questions:
What did I notice in my body, thoughts, or emotions?
Did any part come forward? How did it show itself?
What did I learn about this part?
What was it like to listen without trying to change anything?
How did it feel to be in Self — even for a moment?
Keep Going
Getting to know your parts is a bit like tending a garden. The more often you pause and listen, the more safety and connection can grow. At OneSelf Institute, we support this process with workshops and trainings designed to help you deepen your relationship with your inner world — and bring more Self-led clarity and compassion into your life.
Learn more at www.oneselfinstitute.com