Take a moment.
Chew.
To come inside.
And notice.
Notice what's happening.
There may be thoughts.
There may be feelings.
There may be sensations.
There may be tensions.
And as you notice.
.
.
Imagine.
That each thought is a communication.
From some part of you.
Notice each feeling.
As a communication.
From some part of you.
Weather.
The thoughts and feelings are negative or painful.
Or.
.
.
Free of pain.
Think of them.
As communications.
There's a part.
Trying to tell you something.
As you notice tension,
Observe it.
As a communication from a part.
If you notice that you're holding your breath.
Imagine that's a communication from a part.
And as you become aware of these parts,
Speaking to you.
Through your body.
Through your emotions.
Through your thoughts.
Begin to notice.
Their effect on each other.
There is a thought.
And that thought.
Leads to a feeling.
Perhaps the thought.
Is critical.
Notice.
The feeling.
Of the part that feels judged.
That part might feel.
.
.
A little shock.
It might feel shame.
It might feel hopelessness.
And then notice.
What happens next?
You might notice.
The impulse.
To.
.
.
Bow your head.
Or turn away.
Into the posture of shame.
Or you might notice.
A heavy weight on your chest.
And shoulders.
That speaks.
To a depressed part.
Feeling hopeless.
In the face.
Of more judgment.
And more criticism.
And then.
.
.
You might notice.
A feeling of.
.
.
Of anger.
Or you might notice.
A thought.
That says,
I want to give up.
Notice.
The angry part.
Or the I want to give up part.
And I can just imagine.
The critical judgmental part.
Now.
Now criticizing the I want to give up part.
And then you might notice the thought.
I've got to.
Pull up my socks and get on with it.
Another part.
That.
Does as she's supposed to.
Notice.
Have those conversations.
Are happening inside of you.
Notice.
If those conversations feel familiar.
Have you had them before?
Observe what happens.
When you When you.
.
.
Describe.
That pattern of thoughts and feelings.
Impulses or tensions.
As a conversation between parts.
What happens when you're in the noticing?
Of those parts.
Can you make room for them?
These are feelings and thoughts.
That most of us are quick to reject.
Suppress,
Ignore.
Because they're.
.
.
They're distressing.
What happens when you observe that distress?
As the distress.
Of parts of you.
Parts that.
I heard.
.
.
Angry.
Still suffering.
The effects.
Of all that's happened in your life.
What happens?
When you.
Open to them.
When you welcome them.
These parts have never been welcomed.
They've never.
.
.
Bin.
They've never had the experience of someone interested in them.
Willing to stay.
And be with them.
Notice what happens for you.
When you extend to them that welcome.
