Welcome,
This meditation is called Rehearsal Mode,
Because it's a way to practice how to create more ease in the system by working with a part that gets triggered in life by a particular person,
Or something that happens at work,
Or at home,
Or maybe it's a time of year,
Like the holidays.
It could be a sensory thing,
Like having to commute in a crowded bus.
It could be anything you might be dreading or frustrated about.
In Rehearsal Mode,
You can practice imagining the trigger,
Finding the part who gets activated,
And see if you can offer support to this part in advance of the trigger.
I invite you to get comfortable.
If it helps to close your eyes,
Then close your eyes.
But if you'd rather not,
That's fine too.
Do what is most comfortable for you.
Maybe that's a long exhale,
Or adjusting your posture.
Once you're comfortable,
I invite you to imagine a situation or a person that elicits a degree of discomfort.
Maybe it is someone you have to deal with.
Maybe it is a situation you have to deal with,
And you wish you felt more ease when interacting with the person or the situation.
It doesn't have to be the worst thing in your life.
In fact,
It's probably best if you start with something small,
That you could test this technique out with.
IFS refers to this sort of trigger as a trailhead,
And I invite you to spend a few moments imagining that you're there with that situation or that person.
Notice what it feels like as you are sitting with the experience,
If that's okay.
If it doesn't feel okay,
That could be a sign that you should select a different trigger.
During this meditation,
We will take 30 second pauses to allow you to connect with your system.
Take 30 seconds now to choose and sit with the trigger.
See if there are any parts that are showing up.
It could be the part who doesn't like the situation or person,
Or a part that is bothered by something related to the situation or the experience.
The part may show up in or around your body as a thought,
Feeling,
Or sensation.
Check in to see if it's okay to spend some time with the part,
However it is showing up.
If not,
Is there a concerned part you can identify?
Now I invite you to focus on the part that needs attention right now,
Which may be the first part who showed up,
Or the second part who showed up with concerns.
See if the part is aware that you are focusing on it.
How are you feeling towards the part you are focusing on?
Are you able to feel any curiosity in getting to know this part?
When parts show up,
It is often because they have something that they need you to know,
And they are trying to get your attention.
If the part can feel you,
See if the part has something to share with you.
If the part is sharing with you,
Does its share make sense?
If so,
Can you let the part know that it makes sense?
Can the part take in your understanding?
If you feel any appreciation for the part,
Can you let it know?
Can the part take in that appreciation?
Would the part like to share why it does what it does in relation to the trigger you chose?
Would the part like to share why it is so important for it to do its job?
If the part has shared something,
Does its share make sense to you?
If so,
Can you let the part know that it makes sense to you?
Can the part feel you,
Having learned what you've learned?
How do you feel towards the part,
If it's okay to focus on the part?
See if there's more the part wants to let you know.
If the part has shared more,
Does the share make sense to you?
If so,
Can you let the part know and see how it responds?
Can the part take in your understanding?
Ask the part if it feels seen,
Heard,
And understood by you as a result of this conversation.
Is there anything else the part wants you to know or understand?
How are you feeling towards the part right now?
If you feel any appreciation,
Can you send that appreciation to the part for showing up and sharing everything it has shared?
Now I invite you to take a moment and think about the trigger again,
The situation or the person,
And see what's coming up now.
Just notice if your exchange with the part has shifted anything around the trigger.
If it feels authentic,
Thank the part and let it know that you'll be back to check in another time.
Do a body scan to thank any other parts that showed up,
Including parts that may have softened back to allow this work to happen,
Or parts that struggled to soften back.
Thank you for going through rehearsal mode with me.
This meditation can be repeated as often as necessary to build relationship and understanding with the various parts involved in the variety of triggers you may face.
