One of the best ways to slow our system down and begin processing what’s coming up for us, is to get back into our bodies. Whether you like working with emotions, parts, beliefs, schema’s, etc. Our body remembers what’s happened to us and is one of our biggest tells if something is going on and helps us figure out what we need.
When you are activated, depressed, anxious, etc: slow it down and check in.
Close Your Eyes & Take A Breath. Close your eyes, or hold a soft focus and take a few deep breaths in.
Notice Sensations In or Around You. Whether looking for a specific part/emotion or doing a general check in. Notice what sensations/parts/emotions are showing up.
Let It Know You See It. A big part of this work is our systems/parts trusting that we see them and that they are important to us. Let it know you are giving it space and paying attention.
Give Compassion/Validation. Does it make sense to you why this emotion/part is showing up? There is always a reason. If you can, let it know that it makes sense.
Ask What It Wants/Needs. Get curious and ask the emotion/part what it’s trying to do for you. What needs is it trying to get met?
Ask if it needs anything from you (validation, space to be sad, for you to stand up for it, to know it’s important, to be able to focus on your needs, etc.)
If Able, Meet Its Needs. Can you meet those wants and needs? If so, let it know you can, and then do so. If not now but later, set a time to return so you can build that trust. If not at all, do more work and find the middle ground.
Give Gratitude. Thank the emotions/parts for showing up. In the end, all of our emotions and parts are on team Us. Even if its hard to understand, they’re showing up to help and protect us in some way. Thank them for what they’re trying to do, and for being willing to let you sit with them for some time today.
Remember What’s In The Way IS The Way. If another emotions.part is getting loud while trying to check in with one, you may need to turn your attention to that one. It’s coming up for a reason.