Blocking habit protector part meditation (15min)
This meditation will support you to connect, get to know and develop a deeper understanding of this protective part and blocking habit.
You'll need about 15 minutes for this practice. Find somewhere quiet where you won't be interrupted.
Preparation
- Name your blocking habit you want to work with
- Remember a specific situation when you reacted with this habit
I will offer a brief entering of attention into the body, remind you of the specific situation when you reacted with this habit so that the protective part becomes activated. Think of it as microdosing! Once it’s alive and you're connected into the body I will give you questions to ask this part of you.
This practice will be more effective the more you are able to:
- Ask the questions internally and instead of thinking the answer just be curious and notice what naturally appears
- If nothing appears after 5 seconds just feel the sensations and and wait for the next question
- If emotions come up, let them, allow yourself to feel them but if at any point it feels like too much, open your eyes, feel your feet on the floor, and take a few breaths before deciding whether to continue or stop.
Guided Meditation
In this guided meditation, you'll find the protector in your body, make contact with it, and begin to understand what it's doing for you and what it's afraid would happen if it stopped.
You’ll need to have the blocking habit and specific situation in mind before you start
Journaling prompts
Take a few minutes to write down what you noticed.
Where did you feel this protector in your body? What where the sensation and emotions?
What did you sense about what this part is trying to do for you? How is it trying to help?
What did you sense it's afraid would happen if it stopped doing its job?
How do you feel toward this protector now, having spent time with it?
Was there anything that surprised you?
Vulnerable child / exile part - Brief check-in meditation - (9mins)
This meditation will help you connect, get to know, support and find some warmth towards that young part of us that carries the vulnerable experience .
You'll need about 5 minutes for this practice. Find somewhere quiet where you won't be interrupted.
Before you start you will need to have some sense of
- The vulnerable part you that the blocking habit is protecting you from feeling
- What brings this vulnerable part some comfort that you discovered in the workshop or through reflection
- Identify a “short cut”
A “short cut” is a memory of a situation, an image or words that when you bring them to mind it helps activate and bring to life that younger version of you. Think of it as macrodosing it!
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.
I will offer a brief entering of attention into the body, remind you of the “shortcut” to activate it, connect you to it in the body and give you questions to ask this part of you.
This practice will be more effective the more you are able to:
- Ask the questions internally and instead of thinking the answer just be curious and notice what naturally appears
- If nothing appears after 5 seconds just feel the sensations and and wait for the next question
- If emotions come up, let them, allow yourself to feel them but if at any point it feels like too much, open your eyes, feel your feet on the floor, and take a few breaths before deciding whether to continue or stop.
Journaling prompts
What struck you or most stood out for you about this experience?
What did you feel toward that vulnerable part of you?
What changed in your body during this process?
What did your inner child want you to know?
How old is this part of you?
What was it you did or said that was most supportive for them?
(remember this and use this when that part appears in your daily life)What do you want to remember going forwards?
Guided Meditation
Vulnerable child / exile part - Deeper meditation - (15mins)
This meditation will help you connect, get to know, support and find some warmth towards that young part of us that carries the vulnerable experience .
You'll need about 15 minutes for this practice. Find somewhere quiet where you won't be interrupted.
Preparation
- Name the vulnerable child you want to connect with
- Identify a “short cut”.
A short cut is a memory of a situation, an image or words that when you bring them to mind it helps activate and bring to life that younger version of you. Think of it as macrodosing it!
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.
I will offer a brief entering of attention into the body, remind you of the “shortcut” to activate it, connect you to it in the body and give you questions to ask this part of you.
This practice will be more effective the more you are able to:
- Ask the questions internally and instead of thinking the answer just be curious and notice what naturally appears
- If nothing appears after 5 seconds just feel the sensations and and wait for the next question
- If emotions come up, let them, allow yourself to feel them but if at any point it feels like too much, open your eyes, feel your feet on the floor, and take a few breaths before deciding whether to continue or stop.
Journaling prompts
What struck you or most stood out for you about this experience?
What did you feel toward that vulnerable part of you?
What changed in your body during this process?
What did your inner child want you to know?
How old is this part of you?
What was it you did or said that was most supportive for them?
(remember this and use this when that part appears in your daily life)What do you want to remember going forwards?