Welcome to the Be With a Shadow Part meditation,
A guided practice rooted in parts work and somatic awareness designed to help you recognize when a part of you is blended within your system and experience the shift of unblending.
In this meditation,
You'll engage with a part of you that has been activated,
Observe how it influences your body and emotions,
And gently guide it to step back,
Creating a space for self-energy or your higher self to emerge with curiosity,
Compassion and clarity.
This meditation also allows you to experience being blended,
Unblending,
And experience the difference between being a part and being with a part of you.
Take a moment to get comfortable,
Lying down or in a seated position.
Close your eyes or soften your gaze if you'd like.
Take a note of your breath,
And as you breathe,
Allow the awareness to follow the breath as it enters your nose and it leaves your mouth.
Continue to follow your breath to help you settle,
Allowing the gravity to pull you down and melt into the surface that you are on.
Bring to mind a situation that may have recently activated one of the parts of you.
It could be a disagreement you may have had with someone,
A situation that caused annoyance,
Disbelief,
Anger,
Or something else.
Allow the part of you to embody your whole self as if the situation is occurring right now.
What do you notice?
What emotions are you experiencing?
What bodily sensations are present?
What words want to be said?
What do you believe about the situation or feel about the person involved?
What thoughts do you have?
Let whatever is coming up completely embody you and stay with what you're experiencing.
Ask the part that is activated to kindly separate from you.
It can do so by stepping outside of you slightly,
Sitting next to you,
Dialing down its emotions,
Or turning down the intensity of the body sensations.
While reminding that this part's emotions and sensitivities are valid and that you're just asking for a little bit of space right now,
If the part unblends,
Notice what it feels like to separate from them.
Just be with the part in this separate and connected state.
If the part does not unblend,
You can ask,
What are you afraid would happen if you separate from me?
Listen to the part's fears.
Address any fears the part shares with you,
With validation,
Active listening,
Curiosity.
After addressing or acknowledging the part's fears,
You may ask it again to kindly separate just for a bit.
If it separates now,
Notice how you feel.
If it still doesn't unblend,
Continue to identify and address its fears.
If your part did unblend,
Continue to be with this part of you.
Take note of the difference between the part being blended and now unblended.
How do you feel towards the part in this unblended state?
You might notice an image of them unblended and next to you,
A feeling.
You might have thoughts about them.
If you feel one of the qualities of self-energy,
Such as curiosity,
Compassion,
Calmness,
Connectedness,
Send that energy towards this part of you.
Let them know that you feel these qualities for them.
How does this part respond to your self-energy?
These positive qualities of compassion,
Curiosity,
Calm.
Set an intention to come back to your part at a later time.
Acknowledge that what is shared with you is deeply important to you and that your intention to come back shows how dedicated you are to get to know them.
Extend any gratitude left for how it showed up and if it was able to separate or unblend from you,
Thank it for doing so.
If it was not able to separate,
Thank it for sharing its fears with you.
Bring your awareness to your breath now and when it feels right,
Reenter this moment in space by wiggling the toes and the fingers and slowly opening your eyes when you're ready.
Thank you for joining me.
