Practice10 min
Meet a part
A gentle step-by-step reflection for noticing a single part.
Choose a part that feels manageable today — not the most painful one. You can stop after any step.
- 1Find itNotice where in your body, or in your thinking, this part shows up.
- 2FocusLet your attention rest there without trying to change anything.
- 3Flesh it outDoes it have an age, a tone, an image, a temperature?
- 4Feel toward itNotice how you feel toward this part. If it is irritation, that is another part — you can ask it for a little space.
- 5Befriend itAsk what its job is, and how long it has been doing it.
- 6FearsAsk what it is afraid would happen if it stopped.
- 7Close gentlyThank it. Let it know you are not asking it to leave.
If at any point the feeling becomes too big, this is a good moment to stop, breathe, and come back another day.
You might explore these in your own words — there is no right answer, and stopping partway is completely fine.