Getting to Know Your Protector
The practices on this page will help you to connect, feel and learn about a protective part of you that came up in our session
The aim isn't to fix anything, it's to build a deeper understanding and embodied relationship with this part of you
How you can make the meditations effective
Connecting to the part
Get curious to learn about this part Vs trying to fix or judge it.
Asking it questions
I'll guide you to ask questions to the protective part. Don’t try and think about the answer, just listen to what naturally appears, it could be words, an image, a sensation, an emotion and if nothing appears, just feel the body and wait for the next question.
Emotional response
If emotions come up, let them but if it feels like too much then stop.
Protector Meditation - part 1 - (15min)
The place
Choose somewhere that feels safe and quiet where you won't be interrupted for 15mins
The focus
Remember to focus on the protector that came up in our session
A specific situation
Remember a specific situation that triggered this protective part to react. Remember its reaction.
Example - Last Thursday my partner criticised me. My protective reaction was to justify and defend.
Remember
In the meditation, when I say “old habit” this is what the protector does, its reaction.
Write down what you noticed
• Where did you feel the protector in your body? What did it feel like?
• What is it trying to do for you? What does it hope to achieve?
• What is it afraid would happen if it stopped doing its job? And whats the worst thing about that?
• How do you feel toward this protector now, having spent time with it?
• Was there anything that surprised you?
Protector Meditation - part 2 - (15mins)
Deepen your awareness and connection with the protective part you started exploring in part 1.
Write down what you noticed
• When did this protector first show up? What age or time in your life came through?
• What was happening back then that made this part need to step in?
• How did it protect you back then?
• Did you any appreciation for how it helped you?
• When you asked the protector how old it thinks you are, what answer came back?
• Did anything shift when you showed it your life today?
• How does your body feel right now compared to when you started?
Freestyle journalling - (10mins)
1. Choose one of two options:
Write to the part: Start with “I appreciate how growing up as a child you protected me from ....(then whatever comes)
Write from the part: Let it speak freely in its own voice.
2. Set a timer for 10mins
3. Close your eyes and take 5 deep gentle breaths
4. Activate the protective part - either by remembering the last time it came up, an image or by remembering what it often says in your head
5. When you feel it in the body just focus on that sensation for 30sec
5. Open your eyes and write spontaneously (don’t worry about grammar or even if it makes sense to 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.