Self And Self-aligned Parts

It is often difficult to feel the difference between Self and our Self-aligned parts, which may work hard to manage such tasks as healing trauma and showing up with the “right” type of empathy. In this Internal Family Systems (IFS) meditation, we explore the energy associated with Self versus Self-aligned parts. First, you are invited to identify a Self-aligned part via a series of prompts, and second, you are invited to get to know the part. This exercise was inspired by the work of Pam Kraus and developed in collaboration with Emma Goldman-Sherman. The meditation has longer periods of reflection (one minute). Music composed by Narek Mirzaei (Music Of Wisdom). Photo by StockSnap (Pixabay).

Transcript

Welcome. In this meditation, We will be getting to know a self-aligned part and exploring how its energy differs from self-energy. In the IFS world, Self-aligned parts may go by different names, Like self-like part, Self-resourcing part, Or self-holding part, To name a few examples. I'll be using self-aligned part here. More concretely. Examples of neurodivergent self-aligned parts. Might be parts who present empathy in a palatable way. Parts who become experts in how to heal. Parts who play act self, Because neurodivergent self isn't welcome. Parts that soothe to keep things calm. Parts that prevent meltdowns or emotional dysregulation. Self-aligned parts may or may not know that they aren't self. And they may be quite sensitive to being referred to as a part. One difference between self and a self-aligned part is that self-aligned parts have agendas or objectives. There are two steps to this meditation. First, We will see if we can identify a self-aligned part within our own system. Using a series of prompts. Second, We can more deeply explore the energy of a part that comes up in response to the prompts. To help you identify a self-aligned part, I'm going to provide a few different prompts. The first invitation is just to notice what is coming up for you in response each time. The second invitation. Is to notice how things shift among prompts. There will be a minute between prompts. For this exercise. It could be really useful to have a notebook handy to capture what you are noticing. First prompt. Think of someone you want to help. What comes up. As you think about helping this person. Take one minute. Second prompt. When you hear the sentence. We all have a natural capacity for healing. What comes up. Take one minute. Third prompt. When you hear the sentence. It is important for parts to unblend. What comes up. Take one minute. Fourth prompt. When you hear the sentence. Blending and unblending is a dynamic process. What comes up. Take one minute. Fifth prompt. When you hear the sentence. Self meets the needs of parts. What comes up. Take one minute. Sixth prompt. When you hear the sentence. Self holds space for parts and their needs. What comes up. Take one minute. As you went through the prompts, Did you notice a part showing up? Who had some type of agenda or objective. If so, I invite you to explore its energy. In the second part of this meditation. We will do this by experimenting with blending and unblending. To the degree that it feels okay for your system. I invite you to be with the part you have chosen. And let it blend as much as feels right for the system. We will give ourselves some time to really allow the blending. And to experience the blending. Take a minute now. Now begin to notice whatever comes up. Which may be the presence of something. Or the absence of something. Notice if there is anything going on in your body. Around your body. Or not. Is there tension or tightness in certain spots? Is there numbness? Are there movements that the part would like to make? Are there any beliefs that this part holds? Now we are going to gently invite the part to unblend. We are asking the part to unblend to some degree. Because we want to be with it. We want to be able to understand it better. To be in relationship with it. It's okay to take some time here. To figure out what feels best for the part. As it unblends. Take one minute. If there is a degree of distance that opens up. Even if it is only a little bit. See how you feel as you are with the part. How open is your heart? If it doesn't feel okay to be with the part. Or if your heart feels closed. Check for any parts with concerns. If there are any concerned parts. Ask them if they would be willing to soften back or hang out with you. If not, It might be that they need your attention right now. Invite the part that most needs your attention to notice your presence. It might be the self-aligned part. Or it might be a part with concerns. Let the part get to know you. The you of today. Take a minute here. If you are able to be with each other. Let the part know. What you felt you learned about it when it was blended with you. Invite it to expand upon anything or correct anything that you have shared. Take one minute. Is there anything else it wants you to know? Take a minute. Now that you have been getting to know each other a bit more. Has anything changed about the degree of unblending? I invite you just to notice in this final minute. You if it feels authentic. Let the part know that you are grateful for the time you have spent together today. And that you look forward to spending more time together in the future. Thank you for doing this meditation with me. You can repeat it anytime that you want to get to know one of your self-aligned parts, Of which there are many.