The following is a transcript* of a guided parts work session I gave in my meditation group.
I have seen profound healing benefits by doing parts work, such as: coming to better know myself, further unifying the Mind, releasing deeply embedded contractions, and finding more and more Love in all areas of creation. I hope this transcript can provide helpful instructions which you can follow yourself and aid you on your journey.
*If you wish to listen to the audio recording, you can do so on my Patreon.
Note
Before doing this kind of work it is really worth familiarising yourself with the wheel of emotions. This will help you identify what your different sub-minds/parts are feeling and better make sense of your internal reactions.
Introduction
“Yeah, I want to mention a little bit before we get into tonight's practice; that it's inspired by what's called 'parts work'. I've been so inspired by IFS or Internal Family Systems and doing this kind of parts work and I think what it's talking to links up very nicely with some of the insights we get through meditation. You know, looking within and the no self insight and recognising there's actually more of a hive mind at play here.”
“And so I want to share the kind of process that I do in order to get more in touch with, yeah, these different parts [of ourselves], or aspects as I like to say. And a little caveat at the beginning is that as we do this we're going to go within and we're going to be looking for neglected parts of ourselves and if anything does come up and it gets overwhelming, and you want to stop you can stop at any time, you can leave this group call at any time and you may want to just be by yourself and that's totally fine. And I will remind you that you know afterwards we like to talk about the practice and experience, but there's going to be no pressure to share anything you uncover. So I say that and with that in mind maybe we'll get started.”
Instructions
So first things first, is you might like to just be comfortable and this is not going to be a typical meditation. So you don't have to be absolutely bone still. Just be comfortable and I will invite you to close your eyes.
And as we close our eyes maybe there's a bit of chaos and lots and lots to tune into. We'll just take some time to let the dust settle and there's no rush in this process, just be with yourself in the darkness of your closed eyes.
And we may just think to ourselves: we're doing this with the intent to get reconnected with neglected parts of ourselves.
So just be with your eyes closed.
Acclimatise to that space.
We really want to be true to ourselves and look within. Notice any urges to distract yourself. Either let them play out or, die down and in this darkness might start to emerge a cacophony of voices.
Different thought patterns.
Become aware of what's playing up in the mind and we're going to consider all of it. Any thoughts there are.
Any voices.
This is all that is going on.
Don't need to segment or or rationalise that: “oh no, these thoughts don't count because that's just me thinking it. That's what I'm identified with.” Or "they are just suggested in the moment".
Become aware of all of them.
Some are louder. Some are fainter.
And in this space, are there any general themes that are coming up?
Are there any attitudes? Thoughts? Topics? Ideas that are popping up?
Notice.
Putting aside any questions of whether you're choosing to think them or not.
What is showing itself? What ideas? And then more importantly, behind the specific content of the ideas, what's the charge of them? The sentiment of them?
What kind of affective energy are they coming with?
And just taking some time to hear into some of the key parts that are showing up at the moment.
There may be two or three. They kind of keep coming back around.
Just looking for what is salient at the moment.
What is really pressing on your mind?
Really, a roaring part of you that wants to be heard.
If you can find one core quality, that keeps rearing its head, keeps trying to take hold the spotlight of attention, see if you can distil it.
And just choose one of these, or you find that it chooses itself.
To be focused on looking for: an attitude, perspective, a sub-mind, a being that often has some contention.
And of course this will always be embodied as well.
It may start presenting itself through particular facial features. Maybe like a grimace or something. Some patterns of activity in the body.
[I] really encourage you to engender this part.
Feel into it.
If you want to adjust your body to get more into the shape of it to express it and entertain it in that way [that can be helpful].
And we just want to come to know this part.
We're not trying to figure anything out.
Give it space. Become more aware of it.
Give it the opportunity to well up. To express itself more.
If we are trying to unconsciously distract ourselves from it, turn away from it, dissociate from it, rationalise past it, be aware of those possibilities and try to remain focused on this particular part.
It may feel like an inner child, of a particular age, that wants to say something, that wants to express something.
It's been buried deep down within us so long.
And really we're interested in the kind of emotional charge that it holds and the associated somatic sensations - that's really where it's at.
Being with those qualities of this part.
Less concerned about the specific content of thoughts that come with it.
Or there may be associated memories, that's okay.
Just getting in there. Embodying, feeling into this neglected self.
Really, we're just approaching all of this with an air of acceptance, non-judging and understanding.
Not trying to impose what we already think we know is right/best, or how to figure out whatever the issue it may have.
Just hear it out.
This is a process. It takes time; however much time it needs to take in the process of being with this part.
You can expect it to evolve and for insights to come and for none of that to be forced.
And nothing needs to be concluded or understood now.
Just be with.
And afterwards and later you can do all the reflecting you like.
This is an exercise where we are encouraging sentimentality, physicality and thoughts.
They are not distractions that we're trying to redirect from.
Let them really take the limelight.
Okay, we’re going to be with this part just a little bit longer. Although you may be going through something. You may be coming up on something, in which case you may wish to let it take its natural course and go longer.
Okay and we're going to think about coming out shortly.
If you want to keep going, please keep going.
Ending the session
So we kind of slowly resurface and end with just the soothing balm of some well wishes to ourselves.
Just think:
May I be happy.
May I be healthy.
May I be safe and secure.
May I be free from suffering.
And may I love and be loved.
Take some time to wish yourselves well, passionately.
And when you're ready you can return.
Eyes open.
Thank you. 🙏