Going inside now,
Closing your eyes,
Taking a couple of deep breaths into the lungs,
Exhaling out your mouth,
Letting your shoulders drop as you do so.
Another deep breath in and letting go as you exhale.
Notice what sensations or thoughts or feelings are arising that are telling you now that one or more of your inner parts are reacting strongly.
Just observing.
Try your best to not judge any of it.
Just observing without any thoughts or opinions about right or wrong,
Good or bad.
Opening to it all as best as you can.
And after listening to your parts for a moment or two,
Ask your part or parts if they'd be willing to give you a little space right now so that you can better see them and understand them.
Rather than be identified and blended with them,
You might say,
May I please be with you?
You might ask,
Knowing that it's okay if any of them are not ready or willing.
If that's the case,
You might just honor where they're at and tell them you get it,
That you understand there's no pressure.
But chances are,
By even speaking to them and listening to them,
You've noticed already a little bit more room to sense yourself and separate a bit from these parts.
Ask the part or parts now,
What was so triggering for them?
Let them show you specifically what caused a strong reaction.
Whether this was an interaction with someone or during a deep meditation,
Let them show you.
What do they want you to know about?
Maybe something reminded them of something painful in the past,
Or perhaps a scared part is feeling unsafe because of strong feelings and beliefs inside.
Just listen to get to know,
No intention of changing.
Offer this part or parts,
Some reassurance that you're here,
Letting them know you're with them and you're listening,
That you care.
You might wish to remind your parts now of your age,
Letting them know that you're not a child any longer and that you're capable to handle this,
Whatever it is,
That you're there to help,
They're not alone.
Let them know with some confidence that you got this,
You're here with them and you can take the wheel if they're willing to sit back and relax and trust you to move forward with the wisdom of your soul.
Before you leave them now in this moment,
Thanking them for trusting you,
For telling their stories,
For sharing with you what was so challenging for them,
And letting them know that you're always there and you'll be back.
I'm taking a couple full deep breaths now,
Feeling your body as a whole,
Just observing any possible shifts or changes to how you feel now in the situation that was first triggering,
Opening your eyes and moving back now into your day.
