Meet Your Masking Parts

Our masking parts work really hard to help us fit into neurotypical society as much as possible. This meditation invites you to identify a situation where masking is important, discovering the parts who show up and getting to know one of them. There are 1-minute periods of reflection. This meditation was developed in collaboration with Emma Goldman-Sherman. Music composed by Narek Mirzaei (Music Of Wisdom). Photo by Annette (Pixabay).

Transcript

During this meditation, The invitation is to spend some time with masking parts, Meaning parts who work really hard to help us fit in. For those of us who are multiply marginalized, They may also be trying to help us look more like the unspoken norm. For example, More cisgender or more heterosexual with greater proximity to whiteness without chronic disease symptoms. This may involve hiding traits that make us stand out. It might also involve trying to force us to adopt mannerisms and behaviors that are not naturally represented in our systems. Let's go inside for a few minutes to see if there are any masking parts who would like to talk to you today. It might help to think about a situation where there was a feeling inside that you were not allowed to be yourself. Maybe a little, Maybe a lot. Now try to more fully imagine the situation, If that's okay. Are there any specific concerns coming up? Maybe there are thoughts, Feelings, Sensations, Images, Tastes, Textures, Colors, Sounds. Are parts telling you to hide certain things? Are parts telling you to play act in certain ways? Are the things that they are telling you very broad or very detailed? Are different parts responsible for different tasks? As the parts involved in the situation are showing up, It might be helpful to invite them to join you at a shared location that's not actually in the situation, Like a campfire, A fireplace, A cabin, The beach, Or a sangha. Whatever appeals to you. A place where you can hold space for them all. Take three minutes here just to notice the different parts showing up and the things that they are sharing with you. This isn't a deep dive into understanding the different parts, But more of a chance just to see who's here. Now that we have a better sense of who is showing up in the situation and why, I invite you to extend gratitude to everyone who showed up, If that feels okay. In this shared location, Surrounded by your parts, Maybe you can check to see if one among them needs more attention today. Maybe it is a part towards whom you feel a lot of curiosity. Once you have clarity around the part you want to spend time with, Let the other parts know that even if you get to know just one part today, This exercise will help you get to know them better on another day In turn, You and your system can return to this meditation at any time. Invite the other parts to join you with curiosity as you get to know the chosen part. Turn your attention towards the part you are spending time with today. Focus on how the part was showing up in the example situation that you explored. Now that it is just you and the part, Are you noticing anything else about how the part shows up? Are there visuals, Sounds or phrases, Energies, Sensations in or around your body? Maybe the part is showing up in several of these ways, Or another way entirely. I invite you to just notice and welcome the part, However it shows up. Let's spend a minute here. See how it is for you to be with the part. Is it okay to be with the part? Is there some calm, Curiosity, Connectedness or a similar quality? If there is, Invite the part to notice that quality. If it doesn't feel okay to be with the part, That feeling is likely coming from another part. See if that concerned part would be willing to give you some space to continue the exercise. If not, That's okay too. This concerned part can become the target part because it needs some attention. Let's take a minute here. Ask the part, When you show up, What do you do for me? Why is it so important for you to do what you do? What do you hope to achieve for me? Let's spend a minute here. Ask the part, How long have you been doing what you do? How do you feel about playing this role? Let's spend a minute here. Invite the part to notice your presence and to get to know you. Does it know the present day you? Maybe getting to know you means letting it know how old you are. Maybe it is inviting the part to sense your adult body. Maybe it is sharing major moments in your life until now. Does it know about your neurodivergence? Does it have any questions for you? Let's spend a minute here. Ask the part, Are you protecting a younger version of me? Are you protecting me against society or societal expectations? Is it a combination of these? Take one minute here. Ask the part, Is there a way I can help make this job easier for you? Take a minute here. Ask the part if there is anything more it would like you to know or understand. Take a minute here. After the conversation with the part, Is anything inside changed? How do you feel towards the part now? Let's spend a minute here. If it feels true, Let the part know that you will spend more time together in the future. If it feels authentic, Extend some gratitude to the part for everything it has done and does. You can also thank the other parts who showed up in response to the original example situation and any other parts who softened back or who were simply present for the exchange. Thank you for going on this journey with me today.