Getting To Know A Part

How do you get curious about a part of yourself, such as an anxious, worrying, perfectionist or people-pleasing part? In this meditation Jim guides you to choose one part, notice where you sense it, and ask any other parts that feel something other than curiosity, such as judgment, to step back for a little while. You then spend a few minutes getting to know it, thank it, and let it know you will come back. This content is educational and is not a substitute for one-to-one professional care. Please do not listen while driving.

Transcript

Find a comfortable position, Ideally sitting with your back erect. Take three deep breaths, Releasing all your tension. Let's begin. Think of a part that you would like to get to know better or help understand. This could be an anxious part, A worrying part, Or maybe a perfectionist part, Even a people-pleasing part. Select one and focus on it. See if you can find it in and around your body. If you can't, That's okay. Focus on whoever you experience this part, Whether it's a sensation, A feeling, Or a thought. As you focus on it, Notice how you feel towards it. If you feel anything toward it besides at least curiosity or acceptance, Then find the parts that are giving you other feelings, Anything other than the qualities of self. Especially judgment. See if those parts would be willing to relax for a little while and not interfere so that you can just get to know the one you started with. Assure the other parts that it won't take long. You're just going to get to know it for a little bit. See if you can feel a little bit curious about this original part you chose to focus on. You may find that the other parts won't relax or won't step back. That's okay. You could spend time getting to know their fears about stepping back from the original one. It takes time to develop trust. But if the parts do let you get curious about the original one, Then it's safe to get to know it in a way that feels right to you. It may just want to know why you want to know about it. It may want to communicate what it's been trying to do for you. Or what it might need from you. Allow us some time to get to know this park. See what questions it has for you. This is just like building a relationship. Part of building a relationship is getting to know each other. After a few minutes, Thank the part for letting you know. Know what it did. Let it know this doesn't have to be the only chance and that you will come back. Soon. And connect with it again. Be grateful and appreciative. And also thank the other parts that allowed you to be here. The opportunity to get to know this park. Even though they were a bit perhaps apprehensive or afraid. When this feels complete, Bring yourself back to the room. Take a couple of deep breaths and open your eyes. Be sure to return to this part in future. You're developing a relationship. And that takes time.