Welcome.
Let's begin.
Go ahead and find a position that feels genuinely supportive for your body.
You might sit,
Lie down,
Or stand.
Whatever allows you to fully settle and be present.
And if it feels okay.
You can allow your eyes to close.
Either partially or fully.
And as we land here,
Let's bring a quiet intention to our time together.
The intention of this practice is to support a connection between yourself and the heavy energy.
Of shame.
In your system.
When we explore shame from an IFS perspective,
We're often working with a complex dynamic between different parts.
There are often parts that do the shaming.
The inner critics,
Judges.
Or managers who use harshness to try to keep you in line.
To try to keep you safe.
And then there's often who or what they are shaming.
Sometimes they're shaming a reactive protector.
Like a firefighter part that acts out.
Numbs and gets angry to escape pain.
And underneath it all.
They're often shaming a vulnerable,
Tender exile.
The part carrying the actual weight and wound of the shame.
That maybe began with an external shamer.
And so let's take a moment to welcome all these parts here today.
We're not here to fight them or fix them.
But to bring the graciousness and abundance of yourself to make a healing connection possible.
So begin by noticing that you are here.
Notice the support beneath you.
Holding you up.
Gently arrive in this moment.
Feeling your breath just as it is Take a slow nourishing breath in through your nose.
And a gentle releasing breath out through your mouth.
Letting go of any tension from your day.
Sensing the core of who you truly are.
The essence that is naturally calm,
Creative,
Compassionate,
And courageous.
Feel this spacious presence throughout your body.
Outside of your body.
However you experience and access self.
And take a nice deep breath into that space.
And allowing it to expand.
Filling you with openness,
Warmth,
And ease.
And from this grounded place of clarity and connection.
I invite you to gently bring to mind a specific situation that carries shame for you.
It doesn't have to be the biggest thing.
The heaviest thing.
Just a situation where you notice that familiar sting.
Self-judgment,
Or internal conflict.
And let the scene land in your awareness.
Just notice what happens inside of you as you look at it.
And so let's begin by noticing.
Noticing the parts that do the shaming You may notice a harsh,
Critical voice repeating what you did wrong.
A wave of anxiety.
A tightening.
Are a part that wants to minimize and quickly distract you from the memory.
Just notice.
Instead of trying to push these voices away.
Let's go ahead and turn towards them with some curiosity.
Gently look at that shaming part.
And ask it.
What did you learn from that experience?
The experience that taught you to be this way.
And what are you telling me now because of what happened back then?
And what's the message that you received?
And from whom?
Or from what?
Did that message come?
And just take a moment to be with whatever answers,
Memories,
Or faces arise.
And staying with the same shaming part.
Let's take a look at how it operates in your life today.
What activates you now?
What happens in my day-to-day life that gets you to come out and take over like this.
Seeing if you can listen with an open heart to what activates this part.
To a behavior or vulnerability it is so desperately trying to police or prevent.
And taking a nice deep refreshing breath And as you exhale,
Staying anchored in your calm,
Compassionate self.
Before we move on.
Go ahead and offer some gratitude to the shaming part for the information that it just shared with you.
I'll be saying thank you.
Thank you for showing me what you learn.
I see how hard you're trying to navigate this.
Especially if it feels different.
Than how this part usually shows up with you.
And now,
Hopefully with the permission of this part,
We'll be just taking a moment to check in.
Letting it know we really want to look at the impact.
That it has.
And so go ahead and ask inside.
Who does this part shame?
Who is the vulnerable one underneath?
That gets hurt.
And then go ahead and gently turn.
That loving awareness towards the part of you that's been on the receiving end of that shaming voice.
And notice how this part shows up.
Exhales don't just feel sad or small This part might carry a heavy hollow 8.
Sinking in your stomach.
The water behind your eyes.
But I might also show up with a fierce and vibrant energy.
You might feel incredibly angry.
And it might be filled with a righteous rage at how it's been treated,
Blamed,
Or locked away.
However it shows up.
Take a moment to simply acknowledge it with immense curiosity and care.
Letting it know that you're here to witness its full expression.
And with deep tenderness,
Extend these words of loving kindness to this part.
Letting it receive them in its own way.
May you know.
That you are fundamentally good.
May your anger and you're hurt.
Be fully honored here.
May you be safe.
And know that you belong just as you are.
Imagine cradling or standing firmly alongside this part with the warmth and strength of yourself.
Letting it know.
And feel free to make these words your own.
I see you.
All of you.
And I'm here to witness your story as much as it feels comfortable and safe to share in this moment.
You're not alone.
With that heavy message anymore.
You belong.
And now opening to your entire system.
Allow all parts of yourself.
The ones that learn to shame to protect you.
The parts that react to the pain.
And the vulnerable ones holding the fire in the wounds.
To rest together.
In the spacious warm of yourself,
Fully understood,
Witnessed,
And embraced.
And if it feels right.
Maybe even placing a gentle hand.
On your chest.
As a physical anchor.
For this connection.
Before we gently close this practice.
Take a moment to look inward at all of these parts again.
And if it feels right.
Is that an intention to come back to them?
Let them know that this isn't a one-time visit and that you'll return to listen to more of their story when the time is right.
This builds trust.
And then take a nice deep breath into the space of connection and commitment and then as you exhale,
Feel the peace and validation you've cultivated here expand through your whole body.
And when you're ready.
Gently return your awareness to the room.
Carrying this sense of unconditional belonging warmth and strength with you into the world.
Maybe even taking a moment to journal,
If that feels right.
Thank you.
