Hello,
And thank you for joining me in today's checking in on parts of self.
Before we begin,
I want to remind you that this practice is meant to support self connection.
It is not a substitute for therapy.
You are always in charge of your pace and the experience.
At any time,
You may pause,
Stop,
Or return later.
If anything feels too intense,
Simply bring your attention back to your breath,
Your body,
Or the room around you.
You can ground yourself by noticing what you see,
Hear,
And feel in the moment.
The practice is about listening and being curious,
Not fixing or forcing.
If you ever feel overwhelmed,
Please use grounding and reach out to a trusted support person or a therapist.
As we move through this process,
Remember yourself,
The calm,
Compassionate presence inside of you.
It's always here and available to guide the way.
Find a comfortable position,
Either seated with both feet on the ground or lying down if that feels better.
Take a slow,
Steady breath in and exhale fully.
Again,
Breathing in and breathing out.
One more time,
In and out.
Notice your body supported by the chair or floor beneath you.
You don't need to hold everything alone right now.
If it helps,
Feel free to place one hand over your heart or belly,
Feeling the warmth,
The weight of your hand remaining,
Reminding that you are here,
Safe in this moment.
Saying these words,
Inviting them into yourself,
I am here,
I am safe,
I'm simply listening with curiosity.
Imagine slowly lowering the volume of the outside world,
Like turning down the dial on a radio.
Nothing else is required of you right now.
You're just arriving.
Drop into our inner world.
Let's invite a part of you to come forward.
You don't need to go searching.
Simply notice what arises.
This may be a sensation in your body,
An image that comes to mind,
A voice,
Or a feeling.
Practice just noticing with curiosity,
Letting go of any judgment that arises.
When something comes up,
Notice and acknowledge this for being here.
Taking a moment,
Notice where do you feel this part in your body?
How old does this part feel?
What does it want you to know right now?
You don't have to analyze or explain.
Just notice and listen.
If one more than one part shows up,
That's okay.
You might say,
Thank you.
I'll come back later.
For right now,
I'll focus on the one who needs my attention the most.
Allowing one part to step a little closer while the others gently step back.
Now notice with this part present,
Taking a moment to get curious.
You might ask,
What's your job?
What are you afraid would happen if you didn't do this job?
How long have you been carrying this role?
What do you need me to know about you?
Answers may come as words,
Images,
Emotions,
Or a felt sense.
Pause and listen.
You don't need to fix or change anything.
Send gratitude to this part for sharing how it shows up for you,
How it's working to protect you,
And let it know that you hear it and thanking it for trying to help you.
Notice if your presence,
Your calm,
Curious self helps this part soften,
Even just a little.
As you send this part,
This gratitude for being here,
If it feels right,
You can offer this part a little extra support through some gentle bilateral stimulation or BLS tapping.
And ask this part for permission.
Would it feel okay if I tried some gentle tapping left,
Right,
Left,
Right.
This will help us feel more settled together.
If this part agrees,
Begin softly tapping,
Alternating left,
Right,
Left,
Right.
And whether you tap on your knees,
Your shoulders,
Or your arms,
Whatever feels most comfortable for you.
Keep the rhythm slow and steady.
About one tap per second.
And as you tap,
Offer gentle words,
I am here with you.
You are not alone.
You don't have to carry this all by yourself.
And pause if you're tapping,
Taking a breath.
And notice how the part feels now.
Inviting in these words with some gentle tapping if that feels supportive.
I'm here with you.
You're not alone.
Don't have to carry all of this by yourself.
Pause.
Notice any shift,
Whether that's a felt sense,
Image,
Or an emotion.
Just notice.
Pause here in this recording,
Continuing this as long as you need.
Whenever you do feel complete with this part,
Take a moment to thank it.
Sending gratitude for what you shared with me today.
Let it know how appreciative you are for the role that it's played.
Let this part know you'll keep listening.
You might ask,
Is there one small thing I can do for you today?
Listen and notice the response.
Maybe rest,
A sip of water,
Reaching out to someone,
Or simply checking in later.
Let this part know you'll return when the time is right.
Imagine gently placing this part in a safe,
Comfortable place where it can rest until you reconnect.
Whenever this part is all connected in their comfortable,
Safe place,
Gently bring your attention back to your body,
Inviting in that big breath,
And exhale.
Noticing the support of the surface beneath you.
Taking a big,
Slow,
Deep breath in,
And exhaling fully.
Starting to invite in movement back into your body.
Gently begin by opening up your eyes,
Reorienting back into the space,
Observing three things that you see,
Two things you can feel touching your skin,
And one sound that you hear.
Notice your presence in the moment,
Here and now.
Wiggling your toes and your fingers.
You may want to take a moment to journal a word or two about this experience,
Or simply carry a sense of gratitude as you move into the rest of your day.
I encourage this practice as often as you can.
And thank you for taking the time for yourself.
Be well.
