In between our therapy sessions

Our work in session opens the door to your internal system — the many "parts" within you, each with their own voice, needs, and history. 

When you stay connected with and nurture the relationship with the parts in between sessions you’re building trust, curiosity and compassion - you’re telling them: “I see you, I haven’t forgotten you, and I want to understand you.” 

Each time you turn toward a part with compassion, you strengthen your Self — that calm, curious, connected presence at the core of who you are.

I can’t overestimate how important this is. If you want deep transformative change and don't want it to take forever you gotta do this!! This page will support you to do this.

What’s important when doing these practices

You may not connect to these parts as deeply as we do in our sessions and that’s ok, this is about consistency and building a relationship over time.

Some parts may feel too intense to connect with on your own. That’s okay. You’re not failing — it just means those parts may need the safety of our sessions to unfold. Be gentle with yourself, and trust the pace of your system.

When you make contact with these parts, treat them as if you were speaking with a child, because you are :)

I recommend choosing a commitment of time and putting it in your calendar. It’s can just be to do one practice once, twice or more. But keep it realistic and stick to it.

The Practices

Self-to-Part Check-In

  1. Find a quiet space and take a few slow breaths to center yourself.

  2. Invite the part that showed up in your session to come forward. You might say internally: “I’m here. I’d like to connect with you again.”

  3. Notice where you feel this part in your body, or what image, word, or emotion arises.

  4. Spend a few minutes just being with the part — no need to analyze or change it. Simply offer your presence, as you might with a friend.

  5. Ask gently:

    • “How are you feeling today?”

    • “Is there anything you want me to know?”

  6. When you’re ready to end, thank the part for showing up. Let it know when you’ll check in again.

📝 Optional: Journal anything the part shared with you.

Draw or Visualize the Part

  1. Sit quietly and bring to mind the part you worked with in session.

  2. Ask: “If this part had a shape, color, or image, what would it look like?”

  3. Using pen, markers, or whatever you have, draw what comes up — no artistic skill needed.

  4. You can label the drawing with a name or emotion (e.g., “The Protector” or “Worried One”).

  5. As you draw, stay curious. Notice what you feel toward the part. If there’s judgment, see if another part might be present, and gently ask it to step back so you can relate from Self.

📌 Keep the drawing somewhere you’ll see it — as a reminder of the relationship you’re building.

Write a Letter to Your Part (or From Your Part)

  1. Set a timer for 10–15 minutes.

  2. Choose one of two options:

    • Write to the part: e.g., “Dear [part name], I see you and I want to understand you better...”

    • Write from the part: Let it speak freely in its own voice.

  3. Don’t worry about structure or grammar — just let the words flow. Let curiosity lead.

  4. After writing, pause and notice how you feel toward the part now. Has anything shifted?

🧠 You can re-read the letter before your next session if you’d like to continue the conversation.

Reminder Objects

Choose objects to represent the different parts you want to stay connected to and place them in your house so that you get a visual reminder in your everyday life.

This is just a quick way to make sure they pop into your mind, it does not mean you need to stop and meditate every time you see them. Just say a quick hello inside.

You can also make a mini shrine in one place in your house with all the parts you want to remember, which could also include a picture of you as a child.

Deeper Recorded Meditation

I will record an audio meditation soon and post it here….