Deep Parts Work For Anxiety

During this deep parts work exercise, I guide you on a journey that will help you deeply connect with the anxious parts of your psyche to clear some of the feelings and past experiences that keep you cycling in anxious thoughts and feelings. This exercise utilizes an emotional processing technique called Regenerating Images in Memory (RIM) which helps you understand, process, and release emotions that may be living in your subconscious. RIM is by far my favorite tool for effective parts work. This will help you get to (and shift!) the roots of your anxiety in a safe and integrated way. The background music is Zen Meditation by Yoav Alyagon, used with permission.

Transcript

Welcome to this deep parts work exercise to decrease your anxious thoughts and anxious feelings.

This exercise utilizes an emotional processing modality called regenerating images in memory.

Regenerating images in memory,

Or RIM,

Is my favorite way to do deep parts work because it really helps you get in touch with emotions that are beneath your conscious mind,

In your subconscious,

Which is so powerful when dealing with our parts.

So go ahead,

Close your eyes when it feels safe and comfortable for you to do so,

And with your eyes closed,

Begin to bring your awareness to your breath.

You can feel the air moving in and out through your nostrils.

You can feel the air causing your chest and tummy to rise and fall,

Imagining that with every inhale you can breathe in clean healing energy from the universe,

And with every exhale you release tension from a deeper and deeper place within,

Till eventually you're releasing tension all the way from your toes.

On your next breath,

Imagine that you could breathe in through your heart and out through your belly button,

Imagining that you could feel the space or the distance between your heart and your belly button,

Imagining that you could breathe in through your throat and out through the small of your back,

Again imagining that you could feel the space or the distance between your throat and the small of your back,

Breathing in through your right ear and out through your left elbow,

Feeling the space or the distance,

Breathing in through your left ear and out through your right elbow,

Feeling the space and the distance,

Breathing in through your knees and out through the soles of your feet,

Feeling the space or the distance,

And now just breathe in and out through your heart.

So to begin to get in touch with the anxious parts of your psyche that are calling out for healing,

Just call to mind a situation or a scenario that causes your anxiety to really come forward,

And as you call forward in your mind this anxiety-producing situation or memory,

Your body will begin to have a reaction.

So just feel the reaction in your body.

Where do you notice it the most?

Is it more on the right or the left,

Or maybe it's centralized,

Or maybe it's everywhere?

Is it more deep or superficial,

Or maybe both or neither?

How big is this reaction in your body?

How much space does it take up within or around you?

And you may easily have answers to these questions,

Or you may not,

And that's okay.

There's no way to do this wrong,

But the act of asking yourself these questions is actually really important,

Whether you're getting answers or not.

So don't worry if you don't know all of the answers to all of these questions.

So again,

Turning your attention to that reaction in your body.

Does it have a temperature?

What color is it?

Does it have a texture or a shape or an image?

Is it moving or is it still?

Breathing,

Just noticing anything else you notice about this feeling in your body,

This reaction in your body,

And this color,

This feeling,

This shape,

This image,

However it is that you're experiencing it,

That's the anxious part we're going to work with today.

So we're going to call that color,

That feeling,

That shape,

We're going to call that your anxious part.

So taking a breath,

Noticing this anxious part.

Now your imagination is going to call forward a virtual resource to be here with you today,

And a virtual resource is like a guide or an angel or a friend or a kind and loving ancestor.

It's anyone or anything that is safe,

Loving,

And powerful.

So just noticing who shows up for you today,

And if no virtual resource shows up for you today,

Just know that you're surrounded by a circle of guardians who will be with you every step of this journey.

Noticing where your virtual resource is in proximity to you,

And noticing what it feels like to have this virtual resource or this circle of guardians with you.

Now taking another breath,

You're going to bring your awareness back to that anxious part,

To the color,

The texture,

The location,

Everything that you noticed before,

And with your virtual resource or your circle of guardians with you every single step of the way,

Your imagination is just going to take your awareness into the anxious part.

You're going to become that color.

You're going to become that shape.

You're going to become that anxious part.

You're going to know what it knows and feel what it feels.

And remember,

This is just a piece of your consciousness that you're getting to know better,

And through this process,

It'll actually heal and release big parts of your anxiety.

So becoming that anxious part in your imagination.

You're going to speak aloud as the anxious part,

And you're just going to say,

What it's like to be me is.

Breathing and feeling,

Really being the anxious part with your virtual resource here to support you.

Just let your words come forward.

Just let your words come forward without editing,

Without thinking too hard.

Again,

Speaking as the anxious part.

You're just going to say,

What I'm feeling emotionally is.

Breathing,

Feeling,

Going even deeper into the anxious part,

And again,

Just letting your words come forward.

Speaking as the anxious part.

You're just going to say,

Deep down,

What I'm struggling with the most is.

Breathing and speaking as the anxious part.

You're just going to say,

What I believe about the world is.

Breathing,

Feeling,

And speaking as the anxious part.

You're just going to say,

What I really want or need is.

Speaking again as the anxious part.

You're just going to say,

How it would feel if I got what I want and need is.

Speaking again as the anxious part.

You're just going to say,

How it feels to say all of this is.

Now just speaking anything else that wants to be spoken from this anxious part until that feels complete.

When that feels complete,

Your imagination is going to take your awareness out of the anxious part and back into the wholeness and totality of you.

Back into all parts of you.

Really landing in your whole self and looking back at that anxious part.

As your whole self,

You're going to receive a stream of colored energy representing everything that your anxious part just said.

Noticing the color and the quality of that stream of colored energy.

And as your whole self,

Notice where you receive that energy in your body first.

Fully receiving all of that energy from the anxious part.

Now as your whole self,

Speaking back to the anxious part,

You're going to say,

What I heard from you or what I received from you is.

Speaking again as your whole self,

Back to the anxious part,

You're going to say,

How it feels to hear that and receive that is.

Speaking again as your whole self,

Back to the anxious part,

You're just going to say,

Anxious part,

What I want to tell you is.

Breathing.

Being your whole self and just letting your words come forward.

Speaking again as your whole self to the anxious part,

You're just going to say,

Anxious part,

What I understand that you don't yet understand is.

Breathing.

Speaking as your whole self back to the anxious part,

You're just going to say,

How it feels to understand this is.

Breathing.

Speaking as your whole self back to the anxious part,

You're just going to say,

Anxious part,

How it feels to say all of this to you is.

And now just speaking anything else that wants to be spoken from your whole self back to the anxious part until that feels complete.

When that feels complete,

Just bringing your awareness back to that anxious part,

That location,

That color,

The shape,

The size.

It may have changed or it may be the same as before as when we began.

There's no right or wrong.

So just noticing whatever is as you bring your awareness back to the anxious part.

And one more time,

Your imagination is going to take your awareness into the anxious part.

So you become that color,

You become that shape.

You know what the anxious part knows.

You feel what it feels.

You just totally become the anxious part.

And as the anxious part,

You look back at your whole self and receive a stream of colored energy representing everything your whole self just shared with you.

Noticing the color and quality of that stream of colored energy.

And as the anxious part,

Where do you receive that stream of colored energy in your body first?

Fully receiving all of that energy from your whole self.

And speaking again as the anxious part,

Speaking as the anxious part back to your whole self,

You're going to say,

What I heard from you or what I received from you is.

Breathing,

Speaking as the anxious part back to your whole self,

You're just going to say,

How it feels to hear that or receive that from you is.

Breathing,

Feeling,

Just letting your words come forward.

Speaking as the anxious part,

You're just going to say,

What I'm realizing now is.

Breathing,

Speaking as the anxious part,

You're just going to say,

How it feels to realize this is.

Speaking again as the anxious part,

You're just going to say,

How I see this helping me moving forward is.

And then just speaking anything else that wants to be spoken from the anxious part back to your whole self until that feels complete.

When that feels complete,

Your imagination takes your awareness out of the anxious part and back into the wholeness and totality of you.

Taking a breath as you land back in your whole self,

All parts of you included.

And notice how you feel now.

What feels different to you now?

What looks different to you now?

Reflecting back on the scenario or the memory that brought up anxiety that you brought to this exercise at the very beginning,

What do you realize now?

What's different in your body,

In your emotions now?

Just really noticing and feeling whatever you're noticing now.

Breathing with those new feelings,

Knowing that when you spontaneously have a shift in feelings in your body and your emotions and your perspective,

That that is a deep level of healing.

That's a deep level of transformation of your inner world and of your neural pathways.

So really feeling that.

The more you feel the new sensations,

The more they sink in to your heart,

To your mind,

To your body.

Now just see if anything else wants to happen between your whole self and this anxious part for this to feel complete.

Just letting whatever wants to happen,

Happen now.

Taking a breath,

Ask your body if there's anything else it wants or needs before we bring this exercise to a close.

And just receive whatever answer your body gives you.

Maybe your body wants something you can provide to it right now.

Maybe it's something you have to take care of later.

Or maybe your body doesn't need anything else at all.

Taking a few breaths.

Your unconscious mind is going to let you know that all of this is fully integrated into your cellular memory and your emotional memory by bringing full feeling and weight back into your arms and legs,

Fingers and toes,

And spontaneously opening your eyes.

Good work.

Thanks for joining me today.

Reviews

I did it! I stayed present through the entire meditation. Kali the warrior princess came to help me burn away my anger and pain. Tears of gratitude are rolling down my cheeks as I bask in joy and love. I just want to love everyone I just put bread love d the whole earth.

I think this deserves 5 stars because it has been so impactful. I very rarely send links of the meditations to others but will for this one. The only thing is, could we have more space in between questions? I felt rushed. Was that intentional?

Wow, that was powerful. I didn’t realize how much of my financial anxiety was rooted in my deceased father’s fear. It made so much sense, especially when it come in life on the left side in my heart. It was also powerful and I love that you said the points around like look at the difference between how you started this versus how you finished it. This was probably one of the best meditations I’ve done on here. Thank you.

🙏

Thank you so much, I found it very powerful today, it has helped me shift the state that was hard to bear ♥️

This was lovely ☺️

That was just the medicine I needed this morning. Very powerful, deep, and integrative. Thank you.

Such a calming a voice and such a powerful exercise!