Anxiety Therapist Shares A Guided Practice: Parts Circle Meditation
Anxiety Therapist Shares A Guided Practice: Parts Circle Meditation
Written and recorded by: Lauran Hahn, LMHC
Step into a guided meditation crafted to help you connect with the many parts of yourself in a space of calm, curiosity, and compassion. This practice invites you to pause, listen deeply, and embrace each part of your inner world with kindness and understanding. As an anxiety therapist, I understand how important moments of peace are.
Before we begin, you may also enjoy exploring another meditation we’ve shared, Presence and Intention: A Guided Meditation. It’s a gentle way to ground yourself in the present moment while setting meaningful intentions for your day.
Now, let’s take a moment to create a safe and welcoming space within. Find your breath, settle in, and let’s begin.
Welcome. This meditation is designed to help you connect with the many parts of yourself in a space of calm, curiosity, and compassion. Let’s begin.
Take a moment to settle in. Find a comfortable position, either sitting or lying down. Allow yourself to relax, letting your body sink into the surface beneath you. Close your eyes or soften your gaze, whatever feels most natural to you.
Bring your attention to your breath. Notice the gentle rise and fall of your chest, the coolness of the air as you inhale, and the warmth as you exhale. With each breath, allow yourself to relax a little more deeply. Let go of any tension you may be holding—your shoulders softening, your jaw unclenching, your hands resting with ease.
Give yourself permission to fully arrive here, in this moment. Let your breath anchor you, creating a sense of safety and calm within.
Now, imagine a safe and welcoming space. This could be a cozy room, a serene outdoor setting, or anywhere that feels secure and inviting to you. Picture this space in as much detail as possible. What does it look like? What sounds do you hear? What textures or scents are present? Let this space come alive in your mind.
In this safe space, envision a circle forming in front of you—a gathering space for all the parts of you. These parts might appear as people, animals, symbols, colors, or even just feelings. There’s no right or wrong way for them to show up. Simply notice who or what appears in the circle.
As you observe, remind yourself that every part of you is welcome here. These parts have shown up to help or protect you in some way, even if their methods have been challenging at times. Take a moment to thank them for being here.
Now, from a calm and compassionate place within you, invite the parts to share anything they’d like you to know. You don’t need to fix or change them—just listen. Notice what arises. Perhaps a part steps forward to speak, or maybe you feel a sense of something unspoken. Allow whatever comes to simply be.
If you sense a part that feels hesitant or afraid, let it know it doesn’t have to speak or participate if it’s not ready. All parts are welcome, whether they want to engage or just observe.
As the circle continues, notice how you feel as the observer. If you sense any tension, resistance, or judgment within yourself, gently remind those feelings that they, too, are parts and are welcome to step into the circle.
Take as much time as you need here, allowing the parts to be seen, heard, and acknowledged.
When you feel ready, thank all the parts for being part of this process. Let them know they can return to the circle anytime. Visualize the circle gently fading as you bring your awareness back to your breath.
Feel the support of your body in the space you’re in. Wiggle your fingers and toes, and when you’re ready, open your eyes.
Take a moment to notice how you feel after this meditation. Carry this sense of connection with you throughout your day.
Thank you for practicing with me today.
Ready to Start Anxiety Therapy?
The therapists at Mindful Living Counseling in Orlando are here to support you in cultivating mindfulness. If you're ready to deepen your connection with yourself and navigate life's challenges with greater ease, we’re here to help.
Not Quite Ready for Anxiety Therapy?
The Mindful Living Counseling team is here to guide you and help you navigate life's challenges more easily. If you’re not ready to take the next step, we understand. In the meantime, feel free to explore more resources and articles below.
Therapy Orlando Anxiety Resources
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Other Therapy Services Offered at Mindful Living Counseling in Orlando
Mindful Living Counseling offers a variety of therapy services to address diverse needs! Our therapeutic options include EMDR therapy, trauma therapy, teen therapy, and toxic relationship therapy. Additionally, we provide guided meditations for our clients.
Anxiety Therapist Lauran Hahn
Lauran Hahn, LMHC, is an Orlando-based therapist who specializes in helping clients dealing with anxiety and trauma. She is a Certified Sensorimotor Psychotherapist, a Certified EMDR Therapist, and an EMDRIA Approved Consultant. Lauran’s goal is to help individuals feel calm in their bodies, at peace in their minds, and connected in their relationships. Additionally, she assists clients in healing from toxic relationships and works to prevent them in the future.