Somatic Parts Work | Self-Compassion & Body Healing

So,

Hi everyone,

Thank you for joining me.

Now today we'll explore an idea that may change how you relate to yourself.

The idea that what you've been calling pain,

Dysfunction or anxiety might actually be wise parts of you,

Trying to help you,

The only way they know how.

Now let me share something with you that transformed my understanding of feeling.

We are not broken systems that need fixing.

We are beautifully complex beings made up of different parts,

Each with its own wisdom,

With its own protective function and with its own story of how they learned to keep us safe.

Now think about it for a moment,

When you say a part of me wants to open my heart,

But a part of me is terrified.

You're actually speaking a profound truth.

There really are different parts of you,

With different needs,

Different fears and different desires.

And what we often call our symptoms,

The anxiety that grips your chest,

The sadness that sits in your belly or the anger that burns in your throat,

They are not enemies to be conquered.

They are parts of your inner system that have been working overtime,

Often since childhood,

Trying to protect you or meet needs that were not met elsewhere.

In the world of somatic healing,

We understand that the body holds not just your physical experience,

But your emotional and psychological parts as well.

Your anxiety doesn't just live in your mind,

Lives in your chest,

Your breathing,

Your posture.

Your sadness doesn't just exist as a concept.

It has a location,

A texture and a very specific way of expressing itself through your body.

So today,

Instead of trying to get rid of these parts,

We are going to try and meet them where they are.

We are going to listen to them.

We are going to understand what they've been trying to tell you all along.

But first,

We need to connect with the most important part of your inner system.

What I call your wise self,

Your centered self,

Your conscious self,

Or traditional therapy may say your arrowed self.

The part of you that can hold space for all other parts with compassion,

Clarity and non-judgment.

And I'll say this again,

The part of you that can hold space for all other parts with compassion,

Clarity and non-judgment.

Now this wise self isn't something you need to create or develop.

It's already there.

It's the part of you that can step back and observe your thoughts.

It's the presence that can feel your emotions without being overwhelmed by them.

It's the inner healer that knows somehow that all parts of you belong and have something important to offer.

So as we begin,

Find your most comfortable position because we are about to embark on a journey that may feel different than anything you've experienced before.

Instead of fighting your inner experiences,

We are going to befriend them.

Instead of trying to change yourself,

We are going to understand.

So as we begin to drop into your wise self,

Place both your hands on your heart and just feel the steady rhythm there.

This heartbeat has been with you since before you were born,

Through every joy and every struggle,

Every moment of peace,

Every moment of chaos.

Take three deep breaths now and with each exhale,

Just imagine dropping deeper into your body,

Deeper into this moment and deeper into this part of you that is calm,

Curious and compassionate.

Imagine that you can breathe directly into the center of your chest,

The space around your heart and with each breath,

You're just creating more room for your wise self to emerge.

The part of you that doesn't need to fix or change anything,

We're simply witness with love.

Now the wise self has been watching your life unfold with infinite patience.

It has seen all your struggles,

All your triumphs,

All the ways you've learned to survive and thrive.

It doesn't judge any part of your journey.

It simply loves you exactly as you are.

From this place of centered wisdom,

You may begin to sense or you can begin to sense the different parts of your inner system.

Some parts might feel young and scared and some might feel angry or protective.

Some might feel sad or lonely.

Some might feel excited or creative.

Your wise self can hold space for all of them.

Now as you're a little bit more tuned in,

Dropped in and aware of this wise conscious part of you that can hold space for all of you from your wise self,

Let's explore how your body has been trying to communicate with what you thought were symptoms.

Your nervous system is incredibly intelligent.

When something feels unsafe,

Whether it's a relationship,

A situation or even a memory,

Your body immediately responds to protect you.

But here's what's fascinating.

Your body doesn't just respond to current threats or real threats.

It also responds to anything that reminds it of past threats,

Even unconsciously.

The anxiety in your chest,

It might be a part of you that learned very early to scan for danger,

To stay alert,

To never fully relax because relaxation once felt dangerous.

This anxious part has been working tirelessly to keep you safe.

Even when you're actually safe now.

Heaviness in your stomach,

It could be a part of you holding on to old sadness or grief that never felt safe to be felt and experienced.

And this part just might be protecting you from experiencing the full depth of loss or disappointment.

Tension in your shoulders.

Perhaps it's a part that learned to carry the weight of responsibility or even to hold everything together when things felt chaotic.

This part might still be bracing itself.

Ready to handle whatever comes next.

From your vice self,

You can begin to see and sense these different parts of you,

Not as problems,

But as protectors.

Each one developed a specific job to help you survive,

To help you navigate a world that sometimes feels overwhelming or unsafe.

Now,

With this understanding.

Let's begin a gentle exploration of where these parts live in your body.

And please remember.

We are not trying to get rid of anything.

We're simply here to see,

Listen and understand.

From your vice centered self now.

Scan through your body from the top of your head all the way down to your toes.

Notice.

Where do you feel?

Tension or tightness?

Heaviness or pressure?

Restlessness or agitation?

Numbness or disconnection?

Heat or coolness?

Or any sensation that feels like it has emotional quality?

I will invite you now.

To choose one area that draws your attention.

In your physical somatic experience.

One area right now that draws my attention.

Maybe because it feels uncomfortable.

Maybe because it feels it has something to say.

Just place your hand gently on this area of your body.

Wherever it is.

I may be holding on to a tight chest.

I may be holding on to a knot in my stomach.

I may be holding on to a very sharp pain in my lower back.

It can be anything.

Or it may just be an area that you feel guided to.

Even if there is no sensation attached.

Trust.

From your wise self.

Speak directly to this part now.

I notice you.

I feel you here in my body.

And I am curious about you.

I notice you.

I feel you here in my body.

And I am curious about you.

Notice what happens.

When you speak to this part with curiosity.

Instead of resistance.

Does the sensation change?

Does it intensify?

Or soften?

Does it seem to respond to your attention?

Now still speaking from your wise self.

Ask this part.

How long have you been working so hard?

What are you trying to protect me from?

How long have you been trying to work so hard?

What are you trying to protect me from?

Now don't expect a verbal answer.

Our parts communicate through sensations.

Sensations,

Images,

Memories,

Colors,

Symbols.

Sometimes just a knowing.

Maybe you sense this part now.

Because it's been working since childhood.

Maybe you get an image or a memory.

Maybe you just have a sense of what this part is concerned about.

Whatever you receive.

Just thank this part.

Thank this tightness.

Thank this numbness.

Thank this emotion.

Thank this memory.

Thank you for working so hard to take care of me.

I can see how much you care about keeping me safe.

Thank you for working so hard to take care of me.

I can see how much you care about keeping me safe.

Your body may respond to these words.

You may start to feel a shift in sensations,

In feelings.

Anything that's happening,

Just allow,

Observe,

Watch,

Sense and experience.

Now we are going to deepen the conversation with this part.

Remember,

You are speaking from your vice self.

The part of you that can hold space for all your experiences with compassion.

Ask this part now.

What do you need me to know about the job you've been doing?

What do you need me to know about the job you've been doing?

Now listen,

Not just with your mind,

But with your whole body.

Maybe this part through your body wants you to know how scared it was when you were young,

How hard it's been working to keep you safe,

How tired it is from always being on guard,

Or maybe how much it loves you and wants to protect you.

From your vice self now,

Speak to this part with the love that you would offer to a child.

I see how much you care about me.

I see how hard you've been working.

You don't have to do this job all by yourself.

I see how much you care about me.

I see how hard you've been working.

You don't have to do this job all by yourself.

Ask this part now.

What would help you feel safer?

What would allow you to relax a little?

What would help you feel safer?

What would allow you to relax a little?

Maybe this part needs to know you'll pay attention to feel your vice self talking more conscious,

To be appreciated for all the work that it's done,

To know it's okay to rest sometimes,

Or maybe it just needs a hug,

It needs to be held.

Whatever this part communicates to you now,

Just let it know,

I hear you,

Your feelings and needs matter to me.

We are going to figure this out together.

I hear you,

Your feelings and needs matter to me.

We are going to figure this out together.

Also noticing that area where I first felt drawn to.

After this dialogue,

In between this dialogue,

How has my experience changed?

Is it softening,

Opening,

Tightening,

Or moving somewhere else?

Now here is where I feel real transformation happens.

Instead of fighting this part or trying to make it go away,

We are going to explore how it can work with your vice self,

Rather than taking over your body,

Your mind completely.

From your vice self now,

Speak to this part,

I don't want you to disappear.

Your protective instincts and sensitivity are valuable,

But I am wondering if we can find a way for you to do your job without taking over my whole system.

Ask this part,

What would it be like if you could trust my vice self to be in charge while you served as an advisor?

You could still share your concerns and feelings,

But you wouldn't have to carry the whole burden of keeping me safe.

And just notice how this part responds to the idea of collaboration rather than elimination.

Many parts are relieved to discover that you don't have to carry the whole responsibility alone.

Now from your vice self,

Make this commitment,

I promise to listen to you,

I promise to take your concerns seriously,

And I promise to make decisions from my vice self rather than just reacting from fear or old patterns.

And just feel what happens in your body when you offer this kind of internal partnership.

Often,

Parts that have been creating symptoms begin to relax,

When they feel heard and appreciated rather than fought against.

Now from this place of internal collaboration,

Let's see if any other parts of your system want to be acknowledged today.

Scan your body once again.

Is there another area that feels like it's holding a different part?

Perhaps a part that feels angry or sad or excited or creative.

If another part makes itself known,

Let's go there again and give it the same curious attention You may even want to place your hand there if you feel guided to.

And we say,

I notice you too.

I am interested in understanding your role in my system.

I notice you too.

I am interested in understanding your role in my system.

Now you might discover a part that carries your creativity and joy but has been shut down.

A part that holds your anger and boundaries but has been suppressed.

A part that contains your playfulness or maybe a part that holds your spiritual connection and wisdom.

Let's speak to any parts that you are encountering right now in your own journey.

You all belong here.

You all have gifts to offer.

All your voices can be heard.

All your needs can be considered.

You all belong here.

You all have gifts to offer.

All your voices can be heard.

All your needs can be considered.

Now as we begin to complete this journey,

Let's establish how you can continue this relationship with your parts in your daily life.

From your wise self,

Make this commitment to all your parts right now.

When you get activated or overwhelmed,

I won't try to shut you down or fight you.

Instead,

I just pause and ask which part of me is activated right now and what do you need me to know?

Instead of saying I'm anxious,

I'm angry,

You can simply say part of me is feeling anxious,

Part of me is feeling angry and this simple shift creates space for your wise self to remain present and curious rather than being completely taken over by another part.

When you notice tension in your body,

Instead of immediately trying to relax it away,

You can place your hand there or go there with your attention and ask what are you trying to tell me?

When you feel overwhelming emotions,

Instead of pushing them down or being consumed by them,

A small inner voice can say I notice a part of me very intensely right now.

How can my wise self be of support?

What do you need from me?

Now take a moment to feel yourself sitting in the center and you're surrounded by all these different parts of you.

Parts of you that were wounded in your childhood,

Parts of you that still have some unprocessed emotions from all parts of your timeline,

Things that you consciously know,

Things that you don't consciously remember,

All those parts which have unmet needs,

They're all surrounding you as you sit in the center.

Each of these parts have their own wisdom,

Their own gifts and their own role in your wholeness.

You're not a problem to be solved,

You're a beautifully complex being with an internal system designed to help you navigate life with wisdom,

Creativity,

Love and protection.

Your anxiety may not be your enemy,

Your sadness may not be your weakness,

Your anger may not be your flock.

Maybe they are all unhealed parts of you trying to get your attention.

And when you learn to work with your parts instead of against them,

You can access a level of self-understanding and harmony that transforms not just how you feel but how you move through the world.

So from this day forward you're not alone in your struggles,

You have an entire council of inner wisdom available to you.

And your wise self is learning to be the loving leader that they've all been waiting for.

So welcome home to yourself,

Welcome home to the wholeness that you are.

Thank you very much for joining me today and Namaste.