If you're experiencing negative emotion,
It might be because a part of you is activated.
It also might be because you're blended with a part.
So in this exercise,
I'm going to help you identify the part,
Help you give that part some attention,
And then practice unblending from that part so that you can feel some relief and so that we can create a little more space for you.
In other words,
A little more space for self and self-energy.
Just start by scanning the body from head to toe and see what you notice.
Notice where you're holding tension,
Where you experience this negative emotion or stress.
In other words,
Just try to get to know the part that is active right now.
And then once you find it,
Focus in on that part a little bit more.
What do you notice about it?
Is it a feeling,
A sensation?
Is it an image,
A shape,
A color,
A sound?
Does it look like a version of you at another age?
No wrong answers here.
Just notice how you experience the part.
We can assume here that,
Again,
All upsetting feelings or thoughts are communication from our part.
So this part is trying to get your attention.
Let this part know it has your attention now.
Ask the part if it'd be willing to soften just enough for you to be able to talk with it.
And if the part is open to it,
Try to get to know it a little bit better.
You can ask the part what it's trying to do for you,
What its job is.
Just keep in mind there are no bad parts.
Parts always have good intention and are working hard to try to help you.
So ask if you can just hear more about its job or its intention.
How are you feeling toward the part?
If you're feeling curious and compassionate toward the part,
Then keep going.
If you're feeling judgmental or annoyed,
Frustrated with the part,
See if you can ask that part just to step back and watch what's happening.
Let that part know it can hang out here and witness what's happening.
Or it can also hang out in a safe,
Comfortable room and you can work with that part later.
And if that part's willing to do that,
Then you can go back to the original part.
How are you feeling toward that part now?
See if you can send that part some appreciation for how hard it's working for you.
Ask if there's anything it wants you to know or anything it wants to show you.
And if it does,
Just try to bear witness to that without trying to change it or argue with the part.
See if you can just be with the part in whatever it's offering you.
Now I want you to see if you can create even more space between you and the part.
So you might breathe in,
Big deep breath,
And then as you breathe out,
Imagine breathing space in between you and the part.
See how that feels.
You might imagine stepping back five or six feet from the part and see how that feels.
Maybe you have multiple parts that are active right now,
And if so,
Imagine your parts all around a conference table.
And if the parts are standing,
You can just gently ask them if they're willing to sit down.
Let them know that you want to hear from them one at a time.
Hearing their concerns,
Validating their feelings,
Just being with your parts.
Sending compassion to each and every one.
You can repeat this process any time you're feeling negative emotion.
You can come back and repeat this process for other parts that get activated throughout your day.
Just getting to know your parts,
Creating a little space so that you can experience more self-energy.
Take your time,
But when you're ready,
You can slowly start to orient yourself back to the room,
Letting those parts know that you're not going to forget about them,
Letting them know that you're going to check back in with them from time to time.
And then whenever it feels okay,
Slowly orienting again to the room and coming back to the external.
And just notice how you feel.
