This is an exercise to help you feel more calm.
I'm going to walk you through some simple steps to get to know your parts,
To get to know the part that's activated right now,
And to see if we can help you get a little space from this part so that you can feel some relief.
You can start with the eyes open or closed,
Whatever your preference is,
And just start by going inside and turning your attention inward.
What do you notice?
Any physical sensations,
Images,
Thoughts,
Colors,
Voices?
What's going on inside?
Just notice without trying to change anything.
See if you can invite the part that is creating the anxiety to come forward and spend some time with you.
Let it know that it's welcome here.
Let it know that you're not trying to get rid of it or push it down or control it.
What do you notice about the part?
Do you hear it or sense it in some other way?
Do you see it?
Does it look like a younger version of you?
How close is it to you in terms of feet?
Consider how you feel toward this part.
Do you feel open and curious toward it,
Or are you annoyed and you want to move away from it?
Are you angry at the part?
Are you scared of the part?
If you're feeling curious about the part,
Then keep going.
If you're not feeling curious,
Ask the anxious or the angry or the annoyed part if it's willing to just step back and give you some space so you can work with the other part.
If that part is willing to step back,
Just thank it for stepping back.
Let the part know that you'd like to get to know it and you want to know more about it.
Ask it to share what it wants you to know.
Does it have something to tell you or show you?
Does it just want you to be with this part?
See if you can just be with this part.
How are you feeling toward the part now?
Send it some compassion and appreciation for what it's trying to do for you and how hard it's working for you.
Ask the part about its fears.
What's it afraid would happen if it stopped doing this job for you?
What does this part really want for you?
Let it know that that makes sense.
Let it know that you get it.
Ask the part then if it's interested in working a little less hard.
If it is,
Great.
If it's not ready,
Let it know that's okay too.
Ask the part if it's willing to let you lead and if it's willing to step behind you,
If it's willing to sit in the back seat and to give you the wheel.
If it is,
Thank the part and let it know that you'll be bringing it along for the ride.
If it's not ready,
Let it know that's okay too and just spend more time there being with the part,
Sending it compassion and exploring its fears.
Just take time befriending this part and acknowledging all that it's trying to do for you and all that it has done for you.
With enough acknowledgement,
It might just be willing to work 5% less and if so,
You can thank it for that.
Maybe this part wants you to spend a little more time with it.
If that's the case,
Let it know that that makes sense and let it know if you're willing to do that.
If other parts step in,
Like the parts that we asked to step back earlier,
Just notice them,
Send them compassion and ask if they're willing to soften,
Ask if they're willing to give you about 5 feet of distance and if they are,
Thank them for doing that.
Let them know that you want to know more about them as well in due time.
Go back to the original part and see how you're feeling toward the part now and once more just send it compassion and see how it reacts.
Let all the parts know that you'll come back and check on them to learn more about who they are,
What they're doing here and what they need.
For now,
As we wrap up,
Thank the parts for showing up and then just slowly transition back to the external,
Back into the room,
Ready for the rest of your day.
