Welcome.
The intention of this practice is to offer support around the practice of both connecting and unblending with parts in order to offer self-energy to your system.
And so I think the gift of unblending,
What it really offers us is the ability to have clarity and the ability to have self take care of parts instead of parts having to take care of each other and really struggling with that,
Right?
So really,
Just really taking time to begin to offer that space of differentiation to parts and also that space of connection.
So let's go ahead and get started with settling in.
So just finding a position where your body feels comfortable and supported,
Allowing your eyes to close or soften.
Go ahead and take some breaths.
Inhaling and exhaling.
Just landing here in your body.
And as you breathe,
Go ahead and scan your body.
Really offering it some curiosity.
Turning toward yourself and just kind of becoming aware if you aren't already.
Maybe you chose this practice because you are very aware of where the most energy is for you right now.
Or is there a part of you that feels especially loud or close or in any way activated?
Another word that folks sometimes use is triggered.
And connecting with parts shows up different for all of us.
So really making space for maybe a feeling,
A voice,
An image or color or just like a sense of urgency or numbness.
However your parts show up is exactly as it should be.
And you can also ask inside,
Right,
Is there a part that's like really close to me right now or who might be most blended with me right now?
However you're experiencing your system right now,
Just notice what's coming up.
Just observe.
And then ask yourself,
How do I feel toward this part,
The one that you're noticing the most right now?
Maybe the one that you're wanting to focus on or that feels like it needs your attention.
Check in with yourself.
How open,
How open is my heart to this part?
And if you're picking up on anything other than curiosity or compassion or warmth,
Just check and see if there's another part that feels this way towards that one.
Maybe some judgment or fear.
And so if you notice that,
Go ahead and turn to that other part with lots of respect,
Letting it know that you see it,
You see it's trying to help you.
And then offer it the opportunity to unblend.
And this can look like whatever your system needs,
Right?
So does this part want to go hang out in a safe,
Comfortable room for a little while,
Maybe with a window and it can observe?
Is it a part that needs to watch,
Maybe wants to sit beside you and take some notes?
Or does this part have something it needs you to know?
Right,
So if the part is willing to give space,
Go ahead and thank it.
But it might have something it needs you to know,
Or it might stay close for some other reason.
And if that happens,
Something I want you to know is that if it isn't the way,
Then it is the way.
And so maybe allow this part,
If it's persistent,
To become your focus for now.
And if that happens,
Just let that other part know that you'll come back to it.
But right now this part is pretty insistent.
Right,
And we're aware that when parts are insistent,
There's usually a very good reason.
And so whether that part stepped back,
Or whether this is that part now,
Just go ahead and check in again.
How do I feel towards this part?
And that's unblending,
Right?
Really moving from,
I am the part,
This part is all that I experience right now,
To,
This is a part.
And let it know,
I see how close you are to me.
And invite it in,
Right?
Invite that part to be with you,
Rather than to take you over.
Maybe offering it some reassurance that we're not here to try to get rid of it.
And let it know your intention,
To get to know it,
To help it.
So that this part doesn't have to be so alone anymore.
Yeah,
And just checking again.
How's my heart?
Is it any more open?
Any more spacious?
Even small movements matter.
Noticing what it feels like in your body to access self.
And now that there is more space,
Allow a connection to deepen between you and this part.
And so from self,
Ask the part,
What do you want me to know?
What would be helpful for me to understand?
And what's your role in my life?
What's that thing that you work so hard at doing?
And what are you afraid would happen if you didn't do what you do?
And at any point,
Please feel free to pause the meditation,
Be with this part for longer.
How long have you been carrying this?
And if it feels right,
You can also ask,
What do you need from me now?
Right?
The you that is you.
What does this part need from self?
Can it really connect with you right now?
At any point in your time with this part,
And I'll give you some more time as well,
You may notice that other parts come in.
That's totally normal and natural.
And if you do notice that,
Please thank them and then let them know,
I see you.
I'll come back to you.
Right now,
I'm going to be with this part.
Just asking them to give a little space.
And if anything at all,
Anything at all that this part is sharing with you makes some sense to you,
Go ahead and let it know that.
Really letting it begin to know you.
And when your time with this part feels complete for now,
Go ahead and offer it some gratitude,
Knowing that you can return to connect with this part anytime you want to.
You can return to this practice anytime a part is feeling more like you than a part of you.
And if you're open,
Maybe create a plan with this part to visit again.
So you can understand it more as you follow it and follow the trail to see where it leads to in your past.
And then take a breath.
And feel the support that is beneath you.
Begin to notice the air and the space around you.
Feeling your body's presence here and now.
And then when you're ready,
Take one last deep breath.
Followed by a long,
Slow exhale.
Following that exhale back into the outside world.
Opening your eyes if that feels right and just noticing where you are in time and in space.
Thank you.
