Hey,
It's Cyrus.
And in this session,
We're going to do somatic parts work.
It's a combination of connecting with a specific part of you and using the letting go technique to process whatever that part might be feeling on a direct emotional and energetic level.
So this session can be extremely powerful for lightening your emotional load,
Connecting to yourself,
And just generally being more self-aware.
Once you get the hang of it over time,
You can start to do it intuitively by yourself.
And my guess is you'll get so much out of it that you'll want to do it a regular basis.
Now before we begin,
Be aware it's not a substitute for one-on-one support,
And if anything comes up that you don't feel safe and ready to work with,
I highly suggest tabling that for the time being,
Working with someone one-on-one,
And engaging with this session when something comes up that you feel safe and ready to work with.
So go at your pace,
There's no rush.
If and when you feel ready,
Go ahead and clear out any distractions from your environment,
Finding a position that's alert and relaxed,
I suggest sitting upright in a chair with good back support,
And when you feel ready,
Closing your eyes.
Now let's go ahead and take a deep breath in through the nose,
Breathing all the way down,
Powerfully down through your legs,
Into your toes,
And then slowly back up out through the mouth at your pace.
Let's do two more like that to really ground ourselves in the body.
Taking a slow,
Methodical,
Deep breath in through the nose all the way down the body.
And then as it rolls back up,
Breathe out slowly out through the mouth.
Beautiful,
And on this last one really be present with the flow of breath as you drink it in through the nostrils and send it into all the cells of the body,
Grounding and enlivening you.
And then tracking it with a close attention as it flows slowly out through the mouth.
Wonderful,
And now let's just intuitively connect with the body through a slow,
Smooth,
But efficient scan,
Just starting at the feet and toes,
Noticing the tingling sensations at the feet and toes.
And letting the mental spotlight roll up into the legs,
Feeling the legs flowing with life energy and blood flow.
And move up into the core,
Starting at the lower core and torso.
And then rising up into the upper torso,
Feeling the breath at the chest as it comes to you.
Noticing the arms and hands now in one fell swoop of attention,
Feeling all the buzzing vibrations in the superhighway of the arms and hands.
And let the awareness bubble up into the neck.
And the jaw.
The mouth,
The nostrils.
The eyes and the area around the forehead and the top of the head.
And now feel yourself in a close and comfortable connection to the entire body,
Just letting the attention dance and commiserate closely with the sensations that you sense,
Head to toe,
At an easy pace.
And now ask your mind,
Ask yourself if there are any parts of yourself that feel ready to be known.
To be connected to and felt,
That you're safe and ready to work with.
It could be a protective part of you that feels angry and has something on its mind that it wants to get off its chest.
Or it could be a wounded part of you that's grieving or feels hurt or sad or scared.
But if you feel ready,
With a spirit of openness,
Just ask,
What part of you wants to be known most now?
And instead of trying to control the process,
Just non-judgmentally notice what emerges to your consciousness naturally.
Not fearing it,
But being open to it as you hold space for what comes up.
Maybe there's multiple parts of you that are clamoring for attention that wish to be known,
But just see if you can instinctively gravitate and magnetize onto the one that seems to need your attention most right now.
And just assure the other parts of you that you'll be with them when you have time and space to be.
And give yourself permission to really hone in on and focus on and connect with that one part of you that you've chosen to connect with now.
And if you feel safe and ready to work with that part of you,
Just notice how it presents.
Maybe it's a younger version of you.
Notice where it's at in this moment.
Connect with it through the eyes of your current self,
Your current adult self at the age you are now.
And as you observe it from that perspective,
Just notice any reaction you have to that part of you.
If there's fear or judgment or dislike or frustration towards that part of you and whatever it might be holding,
Just notice that for a moment.
Any obvious or subtle resistance.
Simply being mindful of it for a moment.
And see if you can observe the ways in which that part of you is just experiencing what it does.
And see if you can temporarily give that part of you the benefit of the doubt that it's trying to be helpful towards you or protect you in some way or hold on to something it thinks is important to do so.
And that its approach might not be working for you,
But assume it is trying its best.
And notice if any softening towards it happens as you bring this into your awareness.
And as you approach and connect with that part of you now Just ask that part of you if there's anything it wants to express,
Anything you don't understand or need to hear from it.
And instead of trying to control its answer or speak for it,
See if you can honestly ask what's on its mind and just be open to what it tells you now.
Take a moment to process and receive whatever it shared instead of thinking about it or blocking it or judging it.
Really allow it in and notice how it lands for you.
And now that you've formed a little connection with it and that part of you can sense that you're receptive to it,
See if you can encourage it to share more.
Ask it if there's anything it's holding back,
Anything it's been waiting to be heard about.
And if you can hold that,
Really welcome and listen to whatever else it wants to share and get off its chest.
Not needing to analyze,
But just openly connecting and listening.
Allow it to surprise you or move you in some way if it does.
Notice the powerful effects of actually listening and holding space and time for these parts of yourself.
And now ask that part of you if it has any feelings that it's been holding within itself,
Within your body on its behalf,
That it wants help to feel and process.
And notice whatever it's asking for help to feel through,
And if it feels safe,
Just allow that sensation to bubble up to the surface of your body now.
Instead of holding back the feeling,
Really allow it to flow so it can move through and digest through your system.
Even if it's uncomfortable,
As long as you can handle it,
Just allow it to start to flow in your body and notice where you notice the strongest sensations.
Notice what the sensations feel like,
Whether it's heavy,
Or tight,
Or hot,
Or expansive,
Or whatever the feeling is,
Just notice the pattern and texture of the sensations.
And now let go of the need to think about it whatsoever in order to process the feeling we are going to focus entirely on the flow of sensations in the body.
Starting to consciously move your full spotlight of attention onto the sensations of the feeling in the body now.
And don't try to change or judge or think about the feeling.
Don't tense up against it.
Instead,
Just relax and allow it to move through at its own pace as you observe it now.
Even if it's a lot,
Even if it's intense,
As long as you feel you can handle it in this moment,
Just welcome it to move through like a river.
Or if it feels stuck,
Just welcome it to be stuck.
No resistance,
No fear.
Just an open space to feel whatever's here.
If the body wants to move,
You can let the body move to move the energy.
If it wants to make a sound,
You can sound it out to move the flow.
Just trusting and flowing with whatever impulses the body wants to flow with as long as it's safe,
As you stay connected to the sensations.
Noticing now any remaining subtle resistance,
Any ways in which you're still trying to control or alter the feeling Just see if you can release those last layers of subtle resistance and truly deeply allow the feeling to exist exactly as it wants to move in this moment,
Simply observing it from there.
If the feeling needs more time to process through and you have the bandwidth and patience,
You can pause the track and stay with it in that non-resistant observation for as long as you want.
But for now,
If there's some movement,
Just notice any subtle space or decompression that wants to open up within your body.
And start to breathe into that with ease,
Not like you're trying to change the feeling,
But you're simply allowing it to transform however it naturally does,
Moment to moment,
With the breath.
And you can allow it to evaporate at the pace that it naturally does,
Whatever is no longer serving you,
Whatever no longer needs to be held in your system or stuck in any way.
Simply ask an energy that's greater than yourself to take it off your chest now.
Literally asking that greater energy in your mind to help you surrender that flow of old energy.
And just relaxing and allowing it to course out of you effortlessly,
Not thinking,
But just tracking it as it dissolves and evaporates up and out through the body now.
Keep letting go.
Don't block the exit of anything that wants to flow out.
Really give yourself permission to fully relax and allow it to flow through you,
Thoroughly,
As much as it naturally wants to.
And welcome in a sense of lightness.
Spaciousness and peace.
Even if it's not total and complete,
Even if some of the old energy is still there,
Just welcome in the lightness and space and peace to balance things out in your system.
Notice how that grounds you and transforms you and notice how it affects the part of you that was holding that energy all this time.
Just check in with it and see how it's responded to you helping it process that old emotion.
Notice the sense of safety and connection you've begun to create with that part of you.
It might still need more work,
More building of that relationship,
But just notice and give credit for the good feeling of having begun creating that connection.
And just ask that part of you if there's anything you can do to help it.
Anything it wants you to do in your life,
Or a way in which it wants you to connect with it,
Or both.
Just notice what it wants to share with you in terms of practical action.
And just take a moment to commit to that part of you,
To whatever extent you feel like you can or you want to,
To do that.
To take whatever action it needs or wants of you.
And notice how the more you connect with these parts of you,
The more you listen to them,
Help them feel through what they're holding,
And take healthy action on their behalf,
That you become the inner leader of your system,
Of your consciousness.
Feeling more connected and grounded and present in the process of orchestrating that balance.
So if this session connected with you,
I encourage you to return to it on a regular basis,
However often you feel like it might serve you.
Make it a part of your practice to stay emotionally healthy and balanced,
To stay aware of what your inner system of parts need from you,
And to develop your self-awareness from the perspective of the deep presence at the core of who you are.
I thank you for taking this time for yourself today.
And feel free to share this session with anyone you think it might benefit.
I'd love to hear about your experience with the session,
So feel free to drop a review,
And I hope you have an incredible day.
