Embodied Parts Work To Recenter Yourself

This powerful, deeply nurturing journey guides you back into the seat of your most radically loving, resourced adult self. When we are triggered or overwhelmed, a wounded part of ourselves has taken the wheel for that moment. Through following body sensation and emotion, this practice teaches you how to clearly differentiate between the wound and the capable, compassionate adult, empowering you to respond to your life as your highest self. This is an extended version of a practice from Catherine's course, Hold Yourself With Radical Love.

Transcript

This is a parts work exercise that I like to call the couch exercise.

It is for times of overwhelm,

When you feel that you have been overtaken by a feeling or a part of yourself that you know in your heart isn't really you,

And isn't how you want to show up in your life.

And often this is a wounded part of ourself that's taking the wheel of our life for that moment,

Because something has happened in our lives that reminds us of a very dangerous situation,

A trauma earlier in our lives.

So this meditation really helps me and has helped many people to come back to center and respond to our life as the strongest and most loving adult version of ourselves,

Instead of as that wounded part.

So wherever you are right now,

Find a comfortable seat,

Or you can do this standing or lying down.

A few deepening,

Softening breaths here in and out,

Allowing the body to be heavy and release into the surface that supports you right here.

Feeling at once soft and also tall,

Even if you're lying down,

Feel the tallness of the spine.

The strength of the back body,

As well as the softness of the front.

And in this place,

In this field of both softness and strength,

Feel into what feels like it's overtaking you right now.

Noticing the body sensations that tell you that you are overwhelmed or triggered and naming them now in your mind.

Is it tension?

Contraction?

Contraction?

Collapse?

Or something else?

And where specifically do you feel it in your body right now?

Breathing into this field,

Allowing those sensations to be exactly as they are,

Softening around the edges and inviting a gentle expanse of those sensations,

Just enough so that you still feel safe enough here.

Notice if you're trying to shut down or minimize these difficult body sensations as we often do.

And instead of trying to make them go away or get less,

Soften a little bit more.

Take one more deep breath,

Really getting clear and naming what's here.

And now we're going to open our mind's eye into a scene.

So first I invite you to feel that tallness in your spine,

The strength in your back body and the soft front.

And see,

Sense and feel yourself now as the strongest and most deeply loving,

Wise version of your adult self.

And if this feels like just a fantasy,

Just pretend with me,

Just imagine,

How would my body feel if I were showing up like this right now?

The strongest,

Wisest,

Most deeply loving version of yourself.

And now imagine that there is a scene that you are in a room and you're sitting on a couch as this beautiful version of yourself.

Allow your imagination to create exactly the couch that's here in exactly the room that you naturally see unfold before you.

And now as the strongest and most loving version of yourself,

Look now to see that there is someone next to you at a very comfortable distance away sitting on this couch.

And I invite you now to allow the body sensation that you identified before,

You might have to amplify it a little bit here to get clear if you've lost it,

But allow this sensation to become the figure who's sitting next to you on this couch right now.

Who is this?

Who is this who is feeling all of this right now?

Inviting that body sensation to expand and dropping back in just for a moment here in order to get crystal clear about who this is,

Taking some deep breaths,

And feeling yourself just for a moment as this figure,

Taking some breaths and noticing how your body feels now,

Likely very different from how it felt as your strongest,

Most loving self,

Right?

We're just noticing and naming that difference.

Can you name the emotions and the sensations that define this figure's experience?

Fear,

Perhaps,

Anger,

Sorrow,

Or something else.

How is this figure moving and looking with their eyes?

Naming just for one more breath.

And now we are going to migrate our attention migrate our awareness back over to the seat of the adult on this couch.

Do your best here,

It might be challenging to go back.

If you're like most of us,

You'll find yourself naturally toggling between this figure and the adult self.

It's just a practice of learning to come back to the seat of the adult.

Each time you come back,

Inviting yourself into the seat of the strongest,

Most loving adult,

And really feeling the sensations in your body that you have already noticed define this identity.

The tall spine,

Perhaps,

Maybe a feeling of centeredness or focus,

Perhaps a kind of calm or relaxation.

Coming back into the seat of the adult as much as you can and as often as you can.

Now what we'll do is as this adult self,

Feel in your heart this compassionate,

Completely understanding attitude,

Similar to a kind grandparent observing a small child.

Find yourself looking over at this other figure on the couch,

Taking a breath and seeing them through these loving and compassionate eyes,

Seeing them for all they are.

Loving them for exactly as they're showing up right now,

No matter what.

Looking at them with such gentleness.

Notice how they're being loved,

Loving and compassionate.

Notice if this other figure's eyes are darting around or downcast.

And if they're not looking at you with a smile in your eyes,

Tell them,

I'm right here,

Sweetheart.

Look at me.

I'm here with you.

Just look at me right here with you.

Feeling a glimmer of playfulness.

Again,

Just like that kind grandparent with a small child.

Notice if the figure does look at you or maybe darts around,

Experiments with looking and looks away again,

Perhaps.

Take some more deep breaths and with infinite patience,

Say that a few more times if that's needed.

Say that a few more times if that's needed.

Sweetheart,

Look at me.

I'm right here.

I'm here with you.

Simply notice now as the adult,

As you're looking at this figure,

What they're doing.

And feel the strength in the spine now as you say something more to them,

A reassurance.

Something like,

I'm right here with you and you know what,

I've got this.

Whatever is bothering you,

Whatever you're worried about,

I'm handling this now,

Sweetheart.

I've got this.

And really feel yourself in the seat of the adult as you reassure them and take responsibility.

Because you see the reason that they are so overwhelmed is because they have been trying to handle a situation that they are absolutely not able to.

Perhaps they are a small child.

We are overwhelmed or triggered when a wounded,

Usually very young part of ourself takes the wheel of our life for that moment and is trying to handle something that they are not prepared to do.

But in any moment,

We can choose to discern between that wounded child or part of ourselves and the strongest,

Most loving adult part.

And you are doing that right now.

Again,

Breathing into the seat of this adult,

Into the ease with which they take this responsibility,

Even the joy with which they take this responsibility.

I've got this.

You might even tell this other figure further,

You can go rest now,

You can go play.

You can go play.

I'm handling this now.

Notice what that figure is doing now in the care of this beautifully loving adult presence.

Remember that whatever they do is wonderful and completely okay.

You as the strongest and most loving adult are completely and unconditionally accepting of them.

With that kind,

Patient,

Grandparent heart and now as we bring this encounter to a close,

Feel yourself reassuring them that in a moment it will appear that you will transition away from them but you are not going anywhere.

You are always with them and they are always with you.

So now when that feels complete for this moment,

See,

Sense and feel yourself really seated on that couch and start to deepen your breath,

Feeling the sensation of your breath and start to deepen your breath,

Feeling the sensation of inhale and exhale,

Breathing yourself back into your body at this current place and time.

Noticing the feeling of the support beneath you as you continue to breathe awakening to this moment right here.

Breathing yourself back and opening the eyes if they were closed now,

Looking around your space,

Bringing yourself all the way back.

Noticing now and simply taking note of the feeling that was overwhelming before.

Has anything shifted?

Knowing that there's no right or wrong here or better or worse.

When you imagine yourself perhaps back in the situation that was triggering or overwhelming,

How does it feel now?

Do you feel perhaps a little bit more able,

A little more centered in the person you wish to be?

And know that you can do this exercise or an abbreviated version of it at any time.

And please feel free to modify this couch exercise however it works best for you.

I do a very shortened version of this,

Usually every day if I'm being honest,

As a parent,

Especially when I'm feeling like things are just too much and I'm not showing up as I want to be.

And I know that somebody else,

A wounded part of me has taken the wheel.

Sometimes I stop in my tracks,

Place a hand on my heart and really feel who's taken the wheel,

Feel that figure,

Usually a young version of myself.

And then I feel myself in the seat of the adult,

Feel that tall spine and I tell this young version of myself,

Sweetheart,

I've got this.

I've got this,

I'm right here with you.

And more often than not,

In just a minute,

I'm able to respond more compassionately and in the way that I want to.

So I hope that with practice for you,

This can be just as helpful.

I'm sending so much gratitude and love to each and every one of you for your courage and your dedication to showing up as the most loving version of yourself.

Have a beautiful day and take care.

Bye for now.

Reviews

Amazing visualisation. My wounded self kept changing faces rapidly, so interesting. My higher self is so chilled and always wears white linen. Thanks 🙏

Thank you for this practice. Not only did I soothe my parts, but I also received practical advice from my higher self that I can take into real life.

Very moving and compassionate. Thank you and blessings 🤍

Feeling much more grounded and relaxed, getting to know all the different parts of me….this time a young adult who is exhausted trying to keep everyone happy 😞

The universe sent me this meditation at exactly the right time. Thank you Catherine for this beautiful gift 🙏❤️💫

This is just beyond beautiful and healing at the same time. Nothing has ever touched me as much as this practice. Thank you so very much for sharing this with the community.
With deep gratitude 🙏

Thank you so much. This is a powerful reminder of the support that surrounds us, anytime we need it 🌺

AWESOME...I am in the driver's seat again! I could see the young version of myself AND my daughter who mirrors me exactely that. This huge anger towards my mother for abandoning me when I needed her most...
What a great realization! Thank you for our walk and talk, dear!! ❤️🙏🪷

When I lost my youngest daughter (12years old) over four years ago, I lost a very deep part of myself. I find this helpful in helping me to reconnect with a part of myself that I lost. Thank you for creating it.

I always value and seek out Catherine's parts work and shadow work meditations. Difficult to do but beautiful. Thank you.

So nice to hear this new talk/guided visualization from you Catherine! It always brings tears to my eyes gazing at my younger self and offering her the needed love & acceptance she so needed. Thank you 🙏 💕

I am always thirsty for Catherine’s teachings and so I was elated to find this today.
This practice is compassionate, loving and impactful.
The world needs Catherine now more than ever. Listening to her is like being gifted special medicine from your wisest friend.

Very needed as I was anxiously anticipating a possible stressful situation. Thank you for giving me some insight and skills for managing an uncomfortable situation