Welcome to this exercise,
Where the invitation is to get to know a part of you that says no.
There might be other parts who show up.
Like parts who have concerns about this idea,
Or parts that feel it is safer to push back against the know.
See if you can extend curiosity to any parts who show up and who need your attention today.
If it feels helpful,
You can take notes or draw.
I invite you to just settle in,
Doing whatever feels right.
Eyes closed,
Eyes open.
Eyes moving between closed and open.
Maybe you want to make some movements.
Maybe you want to lie still.
First,
See if there is a situation that comes to mind when you think of a part or parts saying no to something being asked of the system.
It might be a little situation,
Or a big situation,
Or something else in between.
It might be something from the past.
Something that repeats itself regularly.
Or something that might be going on right now.
Let's take about a minute here to allow for a situation to emerge.
Once you have identified a situation,
Check in with your parts to see if it would be okay to explore the situation and to get to know the one who is saying no.
There might be tension in the system,
Because it can be scary for certain parts to go see the parts that say no.
If it is okay.
To explore the part who is saying no.
See if you can share some gratitude.
For the space that these other parts are willing to allow.
Maybe some of them would like to have a turn spending time with you in the future.
If you haven't gotten permission.
To go see a part who says no.
See if you can share some gratitude for their honest expression of that know the parts with concerns might need to receive some attention from you first to be seen,
Heard,
And felt by you.
If it feels okay,
You can drop out of this exercise.
And just spend some quality time with them.
Invitation.
Is to do what feels right for you and your system.
In this moment.
If it is okay to be with a part who says no,
Explore how that part is showing up for you in the situation where they showed up or where they show up.
Is there a certain energy associated with them?
Is there a certain emotion or emotional charge?
Does the park come with other sensations instead?
Which may be in or around the body.
You get an image of what the part looks like.
Maybe a person.
Maybe another living creature?
Maybe an object.
Maybe a structure.
You hear the part as a voice,
Loud or quiet.
Does the part show up via certain thoughts,
Certain words,
Certain phrases?
Just welcoming the part in whatever form it takes in this moment.
As you are getting to know each other.
Can the part feel your focused presence?
How would it be for the part to join you in a shared inner space?
Of its choosing.
To share whatever it feels like sharing with you.
Take about a minute here.
As you share space and presence with the part.
How do you feel toward them?
Is your heart open to them?
Even if it is just a little bit.
Is there some curiosity?
A calm desire to spend some time together.
If you do feel something like curiosity,
Acceptance,
Open-heartedness.
Calm.
Or another similar quality.
Invite the part to feel that energy.
If you feel something that is more along the lines of dislike.
Judgment.
Frustration.
Or anger.
Check to see if another part has come in.
A part who has concerns about the part who says no.
See if this part needs to spend some time with you right now.
Before allowing you to go to the part who says no.
Maybe they just need to voice some concerns.
Before softening back or hanging out by your side.
Or going off to do something else.
If not.
You can just spend some time with them right now.
Now.
Maybe the part who says no.
Is willing to share more.
About who they are and what they do.
Anything they want to share or not share is completely fine.
I will share some invitations.
That are intended to be exactly that,
Invitations or prompts that may or may not be helpful to your system.
It might also be helpful.
To communicate to the part.
That you are not here to change it in any way.
Or to force it to do anything differently.
We'll take about 30 seconds with these prompts.
Invite the part to share why it is so important that they say no.
Alternatively.
Maybe they want to share what they are afraid might happen if you were a part of you.
Says yes.
Does this share make sense to you?
If so,
Can you let the part know that it makes sense?
How do you feel toward the part now?
See if the part is willing to share something about what or whom they are protecting.
Maybe they'd like to share how long they've had this responsibility,
And how they feel about doing it.
Is it possible to acknowledge their contribution to your system?
See if the part is willing to share any specific needs or desires around its role in this moment.
Maybe there are alternative choices that could be made in the situation where the part shows up.
Maybe there are ways the park would like to collaborate with self,
With you,
To bring about greater ease or safety.
Maybe there is a need for you to work with the parts that criticize,
Put pressure on.
Or punish the part for saying no.
If the part has something to share.
What would you like to respond?
Is it possible to show up in the way that they would like you to show up?
If it feels okay.
Extend appreciations of the part.
For what they have shared.
And what they have done for you.
Maybe this appreciation is rather broad.
Or maybe you can provide specific examples of things you are grateful for.
See if there is anything else the part wants to share.
If there's anything else it really wants you to understand.
Let the part know you will stay in touch.
If that feels authentic.
Invite them to express any preferences they might have for staying in touch.
If it feels okay.
You can also extend some gratitude to the other parts who were around.
Like concerned parts who soften back.
Or any spectator parts.
As we come to the end of the meditation,
I invite you to see if a shift has occurred in your internal state.
Is anything changed about how you view the situation?
And or the part you got to know.
Thank you for taking this journey with me.
