Parts Work: Hold Space So The Higher Self Emerges Easily

In this powerful parts work exercise (which is not a substitute for professional support), we'll practice holding space for our parts one by one so that the higher self can emerge naturally and spontaneously. Once we get the basics of this practice down, we can do it daily (I suggest once in the morning, once before bed for 3-5 minutes) to stay connected to parts and maintain balance, relaxation, and presence in an effortless way daily.

Transcript

Hey,

It's Cyrus.

This is an extremely powerful parts work exercise that you can use to gain access quickly to your higher self.

It's one of the fastest ways I'm aware of to tap into that space where you feel relaxed and aware and present in your wisest and calmest self.

And once you've done this a couple times and you've gotten the hang of it,

You'll be able to do it by yourself within a few minutes,

Anytime,

Any day,

Anywhere you want.

Bear in mind,

Connecting to your inner self can bring up emotions and this exercise is not a substitute for therapy or professional support,

So make sure you feel ready and safe to proceed and that you go at your own pace.

So I invite you to go ahead and get your space set up in a comfortable way and find a seated position that feels relaxed and good to you while I just briefly introduce this meditation for you.

This exercise is based on the profound parts work understanding that when you acknowledge and hold space for each of your parts one at a time,

Your higher self naturally and spontaneously emerges during that process.

And you'll likely get a chance to experience that for yourself today.

So just for the sake of simplicity before we launch in,

Your parts could come in many forms.

For example,

Some common parts are a part of you that's tired and wants to tune out and fall asleep during the meditation.

A part of you that feels anxious about something in your life and is trying to anticipate or control that situation.

A part of you that wants something and is trying to plan and strategize to figure out how to get that.

A part of you that feels angry or frustrated about something and is trying to protect you using some old familiar strategy.

Or a part of you that feels sad or lonely or joyous or excited.

Any or all or more of these could be present at any particular point in time.

But what's powerful about this exercise is that we're going to concentrate and spend a little time with each part,

One at a time.

And notice what happens as we do that.

So if you've found a comfortable position,

Let's go ahead and get started.

Just take a slow,

Powerful,

Deep breath in through the nose and fill up your body with the breath.

And exhale slowly,

Letting the breath fall out through the mouth easily.

Let's take one more powerful,

Slow,

Settling breath as you breathe in slowly all the way down to the toes.

And let the breath roll out even slower on the exhale,

Decompressing as you do.

And just notice the sounds in the room around you.

Feel the air on your skin.

And notice the subtle,

Tingling,

Vibrating sensation in the hands and fingers as you place your mental spotlight there.

And allow your attention to dance and float between the sounds,

The vibrating sensations in the hands and the sensations on the surface of your skin for a moment,

Reminding you that you are here in this moment and you can feel that presence on a sensory level of detail.

And now if you feel safe and ready to begin to explore the interior landscape,

Just allow whatever part of you wants to be attended to first to emerge and float up in your consciousness.

Maybe there's a part of you that's trying to control this process and choose which part you want to work with first.

And maybe ironically you might choose to work with that controlling part first,

Or whatever naturally spontaneously floats up,

Just noticing without expectation.

And just for the sake of this exercise,

Regard that part of you as a real,

Living,

Breathing part of you and just notice where it seems to be located in your body.

If there's a particular subtle or obvious sensation you can locate when that part is on the surface,

And see if you can turn towards that part as if you're standing separate from it and witnessing it,

Not becoming one with it,

But intentionally staying separate from it.

And from that place,

Imagine like you as your present self are having a dialogue with that part of you.

And just invite it to share whatever it might want to share with you,

Whatever you might not have been fully listening or paying attention to in an open way,

And as it shares with you,

Just focus on listening,

Acknowledging what it says,

And feeling anything it wants you to feel if it feels safe to do so,

For a few moments now.

Go ahead and thank that part of you for sharing and let it know that if there's anything it wants you to do on its behalf,

You'll make a mental note of that now and follow up on it later if necessary.

And now I invite you to just ask that part of you to relax its energy and to take any energy or space it was taking up in your body out of your body for now,

If that feels right,

And just allow relaxation and spaciousness to take its place for now.

And now just be open to the next part of you that wants to make itself known,

Not trying to predict or control,

But just being open to what presents itself to you next now.

Notice if there's a feeling in your body that's associated with that part,

Even if it's subtle,

And maintaining a separation,

Starting to have a dialogue with it,

Inviting it to share what it wants to share with you,

And just focusing on listening,

Acknowledging,

And feeling as needed for a few moments now.

And now just thank that part of you for sharing whatever it shared and let it know that you'll be there for it in whatever way it needs a little bit later,

But for now,

Just ask it to relax and release any energy that it was clinging on to your body with.

Just allow it to release at its own pace.

And now starting to find a rhythm and confidence with this process,

Inviting whatever part wants to make itself known next into this space,

Noticing where in the body it's associated with and maintaining your separation as you welcome it and start to dialogue with it,

Inviting it to share whatever it wants to share,

And listening,

Acknowledging,

And feeling in whatever way feels safe for a few moments.

Thank it for sharing now.

Reassure it that you'll follow up with it as needed and ask it to release any energy or hold that it had on your body so that you can relax more fully now.

And for this exercise,

We're going to work with one more part,

So just invite whatever final part wants to make itself known into the space with a welcoming attitude and energy.

Feel where it is in the body,

Invite it to share freely,

Listen,

Acknowledge,

And feel for a few moments.

Once again,

Thank that part of you,

Reassure it that you're there for whatever it needs,

And ask it to relax and release any energy or tension now.

And I invite you now to take a gentle,

Cleansing,

Deep breath down into the body,

Release any tension on the way out.

And just imagine like you're holding space for these four parts of you,

Almost like they're your inner children,

And you're their loving parent,

Their leader,

Their higher self,

Living fully in the present moment.

And just send all of those parts of you loving,

Accepting,

Embracing energy for a moment.

And notice how it's likely easier to relax deeply into the body,

To feel a sense of the vibrating aliveness,

Spaciousness,

And creative energy that flows through you freely.

Notice how it might be easier for your mindset and perspective and attitude to more easily reflect that,

And perhaps effortlessly be more wise,

Compassionate,

Aware,

And present towards those parts within you,

Towards this present moment in your life.

Notice and become familiar with this feeling in your body,

With this spacious state of mind.

Become familiar with it as your deeper nature,

Your higher self.

Notice how it often effortlessly and spontaneously arises through the cracks of your parts as you acknowledge and work with them one by one,

The deeper nature,

The higher self,

Simply appears and arises fully formed.

And I invite you to bask in that feeling and that state of mind,

That inner connectedness,

For as long as you feel called to do so now,

As much as you intuitively sense it would benefit you.

And if this was beneficial,

You might choose to practice with this track once or twice more to become accustomed to the rhythm of this process.

And when you feel like you've got it down,

You can practice anywhere,

Anytime.

And I would suggest doing this first thing in the morning and last thing before bed for three to five minutes,

Simply listening to,

Acknowledging,

And feeling each of your parts that arise that day,

One by one,

Even just a small handful of them,

Until you notice that spacious,

Deeper nature,

That higher self arising to hold an effortless relaxation,

A spacious presence for all of them and for the moment as you go into your day or into your sleep,

Since doing even a short version of this process once or twice a day can be an incredibly powerful and efficient way to stay connected and aware of what's within you and stay relaxed,

Balanced,

And deeply present.

If you know anyone who might find this beneficial,

I invite you to share this with them.

And I thank you for taking this time for yourself today.

Have an incredible day.

Reviews

Thank you for sharing this process with me. I met a new part filled with pain, tightness that’s plagued me for years. Loving that part, letting her separate relaxed that old pain. Thank you. I’ll continue and share with other Adults Children. 🙏

So very helpful to process some deep feelings that have come up unexpectedly. Thank you 🙏

Thank you for a beautiful meditation that helped me to truly listen to my body 😊

A great start to the day - one that I will return to again and try in the evenings as well. 🙏

Oh, brilliant. This was so helpful, when I've been in a place that hasn't felt helpable. Thought I would do this as a walking meditation while taking the dog through a park, and intuitively found myself drawn to sit somewhere to truly listen and feel. I dont recall the last time I've felt able to do that, let alone do it so effectively. Thank you, man. This was gold.

A terrific tool to take through the day. This meditation together with the previous parts work ML posted a few weeks ago are a powerful combination.
This framework has given me a practical way to untangle and organize the various pieces of myself. It is also helps to open communication with each of those pieces.
Thank you

This was an incredibly practical and beautiful way to build self awareness and trust in my higher self. Your framing helped me to slow down for long enough to listen to the part that doesn’t want to slow down 😂 entertaining and enlightening convos with the homies for sure. Thank you for taking the time to share

Thank you for this beautiful and powerful meditation!