Hi,
My name is Inge,
And this session is part of the Recovery Solution,
An integrated plan for burnout and chronic stress recovery.
In this session,
We'll gently explore permission to pause through an internal family systems-informed guided practice.
Before we begin,
A few gentle guidelines.
In this practice,
We are not trying to fix anything or feel a certain way.
We're not trying to calm anything down,
And we're not trying to push any part of you out of the way.
The aim is simple,
To notice what is there.
In internal family systems,
We work from what's called self.
A place inside you that is naturally curious,
Calm,
And compassionate.
From this place,
You can notice different parts of you.
Parts that have opinions,
Parts that have concerns,
Parts that have certain feelings or want to do certain things.
And then there are parts that don't want you to feel anything at all.
The important distinction between parts and self is that self has no agenda.
It doesn't want anything.
Self is simply curious,
Compassionate,
And present.
Parts always have some goal,
Some agenda.
So the moment you notice an agenda,
You are not in self,
And that is completely okay,
But just worth noting.
If at any point you notice irritation,
Judgment,
Or frustration towards a part,
That's also completely okay.
That usually just means another part has stepped in.
When that happens,
We gently shift our attention to that part instead,
Because all parts are welcome here.
The purpose of this practice is not to push anything aside,
But to truly listen.
Because when parts feel heard and seen,
They will start to trust your self,
And this allows them to soften and open.
You will know that self is online when you feel curious,
Open,
And compassionate.
And that is what allows real permission to pause,
To emerge.
If during the practice you do not feel curious,
Compassionate,
Or open,
That is simply something to notice and explore,
And we just allow that to be as is.
Okay,
Go ahead and find a comfortable position.
You may want to sit up if that feels comfortable for you.
If you choose to lay down,
Put a pillow underneath your knees and your head.
Close your eyes,
Or if you feel a strong urge to keep them open,
You can simply notice that with curiosity.
That urge might be part of you,
And it's completely okay.
Let's start with three slow breaths.
Inhale through the nose,
And let the exhale be a little longer.
Again,
Soft inhale.
Longer,
Softer exhale can be through mouth or nose.
Once more.
Notice your body.
Feel your feet.
Your hands.
Notice the natural rhythm of your breath,
Just as it is.
And then gently scan your body.
See if there is any place where you feel tension,
Resistance,
Tightness,
Heaviness,
Or discomfort.
Pause there.
Notice where it is in and around your body.
Notice any sensations or impulses.
And you may see this space in your body as part of you that we can get to know a little bit better.
So checking if you feel a sense of curiosity towards this part of you.
And if you feel any negative feelings towards this part,
Or perhaps nothing at all,
That is likely another part of you,
And we may shift attention to that part first.
Whatever part has your focus now,
Let it know we are not forcing anything.
We are just here to listen and learn.
So go ahead and ask that part how it is feeling.
Let any images,
Sensations,
Emotions,
Or whatever comes be welcome.
And let this part of you know it's completely okay to feel this way.
Our parts usually have very good intentions for us and are working very hard for us.
So just ask the part what it is doing for you,
What its intention is.
And just notice how you now feel towards this part.
Ask that part what is it afraid of would happen if it stopped doing what it does to protect you.
Let it know that you understand its fears.
Let that part know that you can see how hard it works for you,
How well it means.
Let it know you are here,
That it is not alone.
And that if it feels okay,
You can help it find some relief.
And just notice how it responds to all of that.
Ask the part if there is anything else it needs from you right now.
Something it needs you to be aware of or something it wants you to do.
And go ahead and offer that to them.
Now if you notice you are feeling curious and compassionate towards this part,
You can let it know that you are willing to take care of things for a moment.
And just ask it if it would be willing to step aside for just a little moment.
It may sit next to you or even in the next room.
And if there is another part of you still judging the situation,
You may ask that part the same thing.
And sometimes we experience a shift when parts sit next to us.
And sometimes the answer is no.
They do not want to separate from you yet.
They don't trust that it's okay.
And that's completely fine too.
Just notice whatever is coming up.
Let all parts know they're welcome to stay or not forcing anything they're not ready for.
And if they do feel ready to give you some space to allow your body to release further,
In the next session I will guide you into a short relaxing breathing exercise.
