Guided Unblending Meditative Exercise
This meditation is being created for you to use when you find yourself blended by a variety of parts and unable to access the resources and the qualities of Self.
Take a moment, go inside, and notice what you're experiencing.
What's happening with your breath?
Nothing to change here, just noticing what's happening with your breath. Are you holding your breath?
Are you being breathed a little bit faster and deeper than you normally are?
Are there parts that are influencing your breath?
If you notice that your breathing is being influenced by a part, take a moment. [Pause]
Take some notes. There's a part that's influencing my breath in this particular way. And if you have more information about that part, if you have insight as to what's going on with that part, and this isn't about figuring that out. If the insight is coming from that part, maybe make a note about that.
Not a paragraph, just a word or two. The part is influencing my breath in this way, seems to be associated with this emotion or reacting to this particular thing.
And when you're finished writing that quick note, go back inside again, taking a couple of breaths. What else are you noticing?
What's happening with your energy? Your vibrations. Is your body vibrating in a noticeable way, in a way that's out of the ordinary for you?
If so, chances are you're noticing the influence of one or more of your parts.
If that's the case for you, make a quick note. There's a part of me that's influencing my body's energy, the vibration of my physical energy, in this particular way.
And if there's more that you know about what's associated with this change in your normal vibration, or in your normal energy, just a few words to note that as well. It seems to be associated with this emotion, or reacting to this particular thing. Once you've jotted that note down, go back inside again, continue to notice what's going on in there.
What's happening physically other than energy? Notice any tension, any shaking, tightness, pain. Scan your body. But during that time, if you notice something, jot it down.
Describe what you notice and associate that with a part. Assume that there are parts that are influencing you to experience that physical sensation. Add to your notes. Anything you also already know without figuring it out, something that you know that seems to be associated with that.
This physical experience that I'm having seems to be associated with this emotion, and this physical sensation that I'm experiencing seems to be a reaction to this.
If there seems to be more than just the one physical sensation that you noticed, go back inside and give your attention to what else might be going on in there physically and repeat this as many times as you need to until you tell there's nothing more to notice physically. [Pause]
Feel free to pause until you're ready to come back.
Just pause the recording, come back when you're ready.
Next, bring your attention to your thoughts.
You're doing this unblending exercise because you've been in an activating circumstance that has had you blended with several of your parts, probably creating confusion.
Probably because you're experiencing a variety of different influences, some of them in opposition with each other. So now focusing on your thoughts, what thoughts are you noticing?
Each time you notice a thought, jot it down. Under the heading, I have parts that are influencing me to think these thoughts.
Pause the recording again now. Come back when you're ready for the next prompt.
Okay, next bring your attention to emotions. What's happening emotionally?
Anything that you can notice, jot it down under the heading, I'm noticing parts that are influencing me with these emotions.
Feel free to pause the recording, and if you need to go find a resource that provides a list of emotions. If that's unfamiliar language for you, pause long enough to do that. Find some words that match what you're experiencing emotionally.
Next, we're going to focus on impulses. In that activating circumstance, what did you want to do? Maybe even what do you want to do now? Take a moment and describe that, just briefly. What is it you want to do?
Maybe there's more than just one action that you're wanting to take. Maybe there's more than just one impulse. Describe them all, and if you need to pause this recording, so you don't feel rushed, pause and come back when you're ready.
Now, I'm going to ask you to focus on what you did. What did you do in reaction to this activating circumstance?
What did you say? What actions did you take?
Pause. Take a note. What did you do? What did you say in this activating circumstance? Come on back when you're ready.
Now, bring your attention to what you didn't do, but wanted to. It's going to come from your impulses list, or you might think of something else in the way that I'm asking that right now. What did you not do, but wanted to? What did you stop yourself from doing?
Pause the recording, take some notes, and come on back when you're ready.
Remember how you felt just a few minutes ago before you began to go inside and notice how your parts reacted to that activating circumstance? Compare that to how you're feeling and what's happening now.
One of the first and best things to do when our parts get activated is to notice them without judgment.
If the noticing is coming from an activated part, the noticing will come with judgment.
If you were able to follow my guidance here, my hope is that you were able to notice just from curiosity, without an agenda to fix or change anything.
What has shifted?
Go inside again now. What has shifted since you've given attention to these parts?
This practice, this meditation, and this exercise can stand alone and doesn't require any more of your attention. However, there is an opportunity here. If you look down at your notes, what you'll find is quite an inventory of trailheads and parts that you can explore.
Get curious about, see if you can understand them even to the point of appreciating what it is they're trying to do for you.
That's going to build trust between you as Self and your parts. The more you do this, the more often you do this, especially when you're experiencing activating circumstances, the more your internal world will benefit, because your parts will begin to recognize and be reminded that there's something else going on inside besides
What they alone are trying to do. There's a resourced energy in your system, and as they begin to recognize that, they can begin to relax and allow that resourced energy, which is your authentic Self, to respond to any challenging situations.
