In our sessions we are opening up the door to your internal system, the many "parts" within you, each with their own voice, needs, and history.
The practices on this page will support you to develop a more connected, compassionate and supportive relationship with these parts of you.
The speed and depth of the change you seek depends on doing these practices consistently.
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 :)
If you don’t put practice time in your calendar you’re unlikely to practice. Put your commitment into the calendar. Keep it realistic and stick to it.
The Practices
Short Self-to-Part Check-In
Find a quiet space and take a few slow breaths to center yourself.
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.”
Notice where you feel this part in your body, or what image, word, or emotion arises.
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.
Ask gently:
“How are you feeling today?”
“Is there anything you want me to know?”
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
Sit quietly and bring to mind the part you worked with in session.
Ask: “If this part had a shape, color, or image, what would it look like?”
Using pen, markers, or whatever you have, draw what comes up — no artistic skill needed.
You can label the drawing with a name or emotion (e.g., “The Protector” or “Worried One”).
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)
Set a timer for 10–15 minutes.
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.
Don’t worry about structure or grammar — just let the words flow. Let curiosity lead.
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.
Guided Meditation - Connecting to an Exile Part
Below is an 11min meditation I recorded to get into your body and connect with an exiled part of you.
To do this meditation you will need to identify a part you want to connect with and a “short cut”. A short cut is a memory of a situation, an image or words that when you bring them to mind help you to connect with the younger version of that part of you.
For example, I have a part of me that feels abandoned and alone. The short cut to this part is remembering how I used to curl up on my bed as a child when I was feeling this.
Firefighter Protector Parts
These are parts of us that jump in and act quickly in the moment to put out emotional fires - for example - lashing out, getting angry, reaching for a drink or anything that is a quick impulsive reactiveness.
This PDF has a list of questions you can use to get to know your firefighter part
Manager Protector Parts
These are parts of us that are always trying to plan, control, or perfect things so you can stay safe and avoid getting hurt - for example - people pleasing, perfectionism and hyper-vigilant. If the firefighters are reacting to put out emotional fires, then the managers are working to prevent those fires from starting in the first place.
This PDF has a list of questions you can use to get to know your manager part
