Welcome.
The intention of this practice is to befriend the part or parts who are carrying anger.
So anger may already be here.
And so noticing where do you feel it in your body?
Is feeling this amount of anger okay for now?
And also notice if other parts are reacting to the anger.
Maybe parts that are afraid of it,
Ashamed of it,
Or hurt by it,
Right?
And if they need to say anything right now,
Go ahead and let them.
Maybe letting those parts know that we can definitely hear some more from them.
But if it's okay just for now with this anger,
Maybe being very alive,
Let's go ahead and return to it.
Feel it in your body.
Notice if it wants to move,
Pacing,
Clenching,
Tightening,
Just observe.
And if you find that those other parts can't give space,
Then just go ahead and stay with them.
They may be the ones who really do need your attention today.
But if it's all right,
Let's go ahead and invite the anger,
Angry part,
Or part that's carrying the anger to step forward.
Can I get to know you?
Is there a better way to know you other than just angry?
Is there a name that we could refer to you?
And if the part does respond with another way of talking about it,
Go ahead and use that for the rest of the practice.
Parts are not just the emotions or sensation that they might be carrying or represented by.
And so just check in with yourself.
How do I feel towards this part?
And if you notice any kind of leaning in with curiosity,
Then go ahead and let that part know.
I want to understand you better.
What's your role in my life?
What are you hoping to do for me here?
How long have you been doing this for me?
What are you afraid would happen if you didn't get me angry?
And at this moment,
Maybe inviting those other protectors in to the circle,
Noticing how they all might be sharing this task of protecting something tender.
Inviting them to notice you.
Do you see me here now?
Maybe even telling them that you really get how hard this work has been.
And honestly,
That maybe it's been harder because they haven't always agreed on how to help out,
Even though they're all doing their best.
And you can offer to them that,
Would you like me to be your protector?
Would you like me to be with the one that you've been protecting?
If I could be with that vulnerable part,
If I could be with the one that you're all protecting and heal it,
Would you be interested?
And thank these parts for allowing you to get a better sense of what's happening,
To understand more about what that part really was about,
Really is about.
And also just how hard your system works to take care of you and everything that they're carrying.
Really letting them know that you're here now,
And they don't have to do this work all on their own.
And so if it feels like these parts are sort of shepherding you towards this one that is carrying some wounding,
Maybe offer it a hello,
Acknowledging it.
And if it feels right,
And if it feels true,
Let that one know that you'll come back to be with it.
And then offering gratitude to that part that was initially labeled the angry one and your other protector.
Maybe just taking a moment after this practice is over to map that out or just note what you've learned today about your system.
Recognizing that oftentimes the louder the protest,
The deeper the wound there is.
So if we can hold that with compassion,
We can really hold these parts with compassion and do the work of building self-to-part relationships.
And so as we bring this practice to a close,
Noticing your body,
The air around you,
Any sounds coming in.
And then when you're ready,
Slowly and gently opening your eyes.
Thank you.
