Let's liberate ALL parts of you so that you can live soft, open, + free!
Weekly replays + growth work will be placed on this page each week within 24 hours of our live class!
Thursdays 12pm ET every week on Zoom from May 8 - June 26
WEEK 1- May 8th
This week is about committment to your Self and creating a home within you...leaning in to accept, honor, and love ALL parts of you...both the heavy and the light parts. Loving yourself well and stepping into creating safety and security with you by first observing what is happening and then responding with compassion to it!
GROWTH WORK:
-Notice what Nervous System State you in are in throughout the week...and become aware of your stress/trauma responses (fight, flight, freeze, fawn) and when you come out of your window of tolerance. Complete the Window of Tolerance Activity.
-Journal each day your observations about your nervous system + your responses to stressors/triggers. I want you to see this week as tracking your nervous system state, sensations in your body, your emotions (emotions wheel is on our landing page), thoughts beliefs, behaviors/actions.
Here’s some sentence structures to consider:
-I notice I am experiencing a protective stress response and my nervous system is responding by going into (fight, flight, freeze, or fawn).
-I notice I do ….when I feel …..
-I notice I experience …. sensations in my body when I feel …
-I notice I think …. thoughts and have …. beliefs when I feel…
-I notice a part of me feels...
-I notice a part of me thinks...
-I notice a part of me believes....
-Practice expressing, honoring, and validating your emotions with EFT Tapping this week.
-Feel free to rewatch the week 1 video or redo the embodiment practice.
RESOURCES FOR YOU- click on the teal words to download:
EFT Tapping Meditation for Safety in Your Body
Window of Tolerance Activities: Hyper-Arousal + Hypo-Arousal
Click on the images below to download! :)
WEEK 2- May 15th
This week is about understanding the role of your parts + the purpose of IFS/Parts Work, which is to unburden your parts. Our goal is to create connection with your Self part, begin to create safety for your other parts to exist and balance for your nervous system, and magnify the light within!
GROWTH WORK:
-Practice the Sensation Tracking Meditation + use Sensations Word list to expand the words you use to describe what you are experiencing.
Click on the 2 Resources below in teal:
-Keep being a neutral observer noticing your parts without judgement (what you notice- thoughts, beliefs, behaviors) and then begin to respond to them compassionately and curiously from your higher Self...your wise Self.
-Print the 8 C's + 5 P's of Self Part. (Click on icon in right corner of images below to save/download.) Invite your Self part to speak + lead. Create micromoments where your Self part is allowed, invited, + valued this week. Create a daily ritual, ceremony, devotion time to connect with this part and other parts. How much time are you willing to commit to + is realistic? 5, 10, 15 mins? What time of day works best? Write this intention on a post-it note.
-Replay embodiment practices if that feels supportive to you.
‼️NEXT WEEK...BRING 1-5 PHOTOS OF YOUR YOUNGER SELF AT DIFFERENT AGES TO OUR GATHERING (if possible!)
WEEK 3- May 22nd
This week is about acknowleding, honoring, and ACCEPTING all parts of you with COMPASSION. And continuing to be aware of triggers/sensations/emotions/symptoms/behaviors + respond to them from your compassionate Self.
GROWTH WORK:
-Write a letter to a younger part of you. Offer acceptance...love...safety...apology...forgiveness...acknowledging and honoring all this part has gone through and why it makes sense that it developed this coping strategy in response to whatever was happening during that stage of life. Tell them about your commitment to them...who you are and your new role. Make it your own. Whatever feels right to begin communication!
Record a video or voice memo (your choice!) of yourself reading the letter and share it in the WhatsApp Chat along with the photo of your younger part that you wrote it to.
-Click here to try the hurting Parts Meditation to connect with your hurting parts further. Begin to engage with curiosity asking questions to your parts to get to know them as friends. And empathize and validate them!
-Replay the embodiment practices or other meditations if that feels good to you.
-Continue your Awareness Journey- journaling or vocalizing "I notice...." and other statements from week 1 to reflect on your sensations, thoughts, symptoms, emotions, and behaviors. AND continue to respond to your parts that show up when you're triggered with empathy and validation to create safety for this part of you!
✨Invite that Self part to speak to each of the parts that are expressing. Here's a document below that you can click on and save to help you with your parts work interactions this week!
‼️BRING A HAND HELD MIRROR FOR NEXT WEEK!
WEEK 4- May 29th
This week is about connecting with protector parts (managers and firefighters) and understanding their roles. Part of our embodiment practice involved practicing mirror work speaking to the parts of you that are present and in need of words spoken.
GROWTH WORK:
-Mirror Work:
🪞 How to Practice Mirror Work
🧘 Basic Daily Practice (2–5 mins)
Stand or sit in front of a mirror.
Take a few deep breaths. Soften your gaze.
Look into your eyes and say something supportive that aligns + feels loving to a part in need, like:
“I see you. I see that you're feeling _____.”
“You’re allowed to feel this.”
“You are not too much.”
“I’m here with you now.”
"You didn't deserve how you were treated. You are worthy of love and respect."
"You're safe with me. I got you."
"I'm sorry you were alone in those feelings. You're not alone anymore."
"I love you, even if you don't feel lovable right now."
"You're doing the best you can, and that is enough."
"I'm not leaving. You matter to me. I care about you. I love you."
"I believe in you."
"You are ______."
Notice what emotions + sensations arise. Stay present with them. Allow them. Embrace them.
-Use the Questions List below to connect deeply with more curiosity + compassion with the parts of you that show up this week. Are you able to spend 5-10 mins every day to connect and begin to create a coming home to yourself ritual? Using the sensation tracking meditation shared earlier can be helpful for that, too. Or journal. Or simply just pause, drop into your body, connect, and attune. (Click to download.) If you ask a question and get nothing...like you have no response...offer suggestions to the part for more clarity...like you would for a little child. "Does it feel like ____? Would you like me to _____ or ____? Does _____ feel safe and supported or would ____ feel better?"
-Click here to try the Bus Visualization for parts work.
-If you haven't yet write a letter to a younger part of you. This is such a powerful practice I don't want you to skip even if you don't share it! Offer acceptance...love...safety...apology...forgiveness...acknowledging and honoring all this part has gone through and why it makes sense that it developed this coping strategy in response to whatever was happening during that stage of life. Tell them about your commitment to them...who you are and your new role. Make it your own. Whatever feels right to begin communication!
-‼️NEXT WEEK BRING A PHOTO OF YOUR TEENAGE PART!
WEEK 5- June 5th
This week is about connecting with your inner teenager. She is the author of a lot of the strong protectors. She manages a lot to keep you emotionally safe! Thank her for the ways she has kept you safe and helped you to take action.
GROWTH WORK:
-Journal or process and connect deeper: What coping strategy did your teenage part choose? What did she do to survive? What did she do to not feel feelings? What did she do in response to feelings? What did she avoid? What did she focus on or hyper focus on in order to feel better, to feel good, or to feel peace? What did she really long for? What was her unmet need? What boundaries were crossed or what happened that she was not okay with? What didn’t align with her core values?
-Create safety: hand on heart, speak to teenager…I give you permission to speak…tell me what you’re holding, tell me what you think, believe, and value. Tell me about your unmet needs. Tell me about your fears. Tell me what made you feel good inside and what makes you feel bad?
-Click here to try the anger somatic reset. If you have an angry part...this can be helpful to begin mobilizing that stuck energy! Click here for my anger playlist on spotify if you're in need of moving anger and frustration through your body!
-The Chair exercise: begin talking with your parts as though they were sitting across from you. Speak and listen.
-Also, just a reminder to keep building on the weeks before...noticing...doing mirror work...writing to your inner child...writing to another part. Set the intention...put it on your calendar! Set aside purposeful time!
WEEK 6- June 12th
This week is about naming parts, mapping parts, creating team work in your family of parts, unblending parts, and not allowing a part take over.
GROWTH WORK:
-Try the "Daily Parts Check-In" or the "IFS Mapping a Part Sheet" (click on images below to download) this week; Continue noticing and identifying different parts + connecting with them. Embrace them, invite them in, welcome them, appreciate and value them. They love you and care about you and are trying to share with you what they are holding. They long for safety, security, presence, connection, reassurance, compassion, being held, and having love offered to them.
-Practice not allowing a part to be in the driver's seat or take over by using the strategies listed below.
8 Strategies + Techniques...
1. inviting that part to go into a room with glass or to sit in an area of the room; thank it/validate it/reassure it that you aren't trying to get rid of it; invite it to take a little break for a moment while you talk to another part; come back to the part after and invite that part to be a team mate and work together to try something new
2. let the part know directly that you can’t understand it if it’s suffocating you or taking over the steering wheel…that you need it to give you a little breathing room in order to understand it better…and in order to be present with it
3. visualize your Self part in the drivers seat and other parts in other seats on your bus…or your boat…or whatever vehicle you want to imagine
4. draw a representation of what it feels like with that part being so loud…and then draw a representation separating from that part a little bit so that you can observe it and see it as separate from you
5. notice where the part lives in your body…focus on area of the body that feels calm/light/open in Self energy…and go back and forth between the parts to bring a little more balance and self energy in your your nervous system; when it feels less overpowering tune in more and connect with the part
6. visualize holding hands with your parts or at a table with your parts and letting the highest version of yourself being the leader
7. pause and regulate your nervous system with self-soothing practices; intentionally take a break to invite more Self energy in and connect with the part when you feel ready
8. simply say hello to the part...acknowledge it and name it; welcome it; honor it; thank it; this creates distance between self and part
WEEK 7- June 19th
This week is a further integration of deepening your connection with parts and really listening + responding to your body's nudges in order to build self-trust.
GROWTH WORK:
-Do any practices that you have not done yet!
-Visualize getting in your vehicle/mode of transportation with your parts and sitting next to them and allowing them to just speak as you take a ride. :) Use the questions shared on week 4 to help you engage.
-Try the Mapping a Part Sheet from last week.
-Deepen your mirror work and speak to your parts like a coach this week...a cheerleader...an encourager!!
Statements to consider speaking (use positive sentences bc your subconscious brain doesn't understand the word "not")...
-You got this!
-I got you! No matter what happens today...I GOT YOU! I'm here with you!
-You are capable!
-I believe in you!
-I'm rooting for you!
-Everything you need is already within you!
-You are worthy of ____!
-Your story, your voice, and your truth matter!
-You are a miracle in motion!
-Good things are coming your way!
-Everything is working for your highest good!
-You are so precious to me!
-You can do anything you set your mind to!
-You are allowed to take up space!
-You are powerful!
-You are right on time. Everything is happening exactly as it needs to!
-You are a sacred rhythm, not a machine!
-You are allowed to move at the pace of your nervous system!
-You belong here just as you are!
-You have my permission to ______!
-Hey sweet girl. Let your light shine today!
-I'm with you every step of the way today! I'm right here with you through every little thing!
-You are so beautifully and wonderfully made! I'm so glad you were born!
-I love how you ______!
-You are so brave. You are doing deep brave work. I'm so proud of you!
-Wow! Look at all that you've overcome! You are an overcomer!
-You are so resilient! You amaze me!
-You bring something to the world that no one else can!
-You are allowed to change, soften, evolve, and begin again!
-You get to take up space with your whole self- joy, fear, and all!
-You are so deeply needed in this world!
-Your softness is your strength!
-You are rising!
-Today I celebrate you for _____!
WEEK 8- June 26th
This week is an empowerment + self-trust building session, a recommitment to continue to unburden your parts and invite more self-energy in through movement, visualization, and celebration of wins!
GROWTH WORK:
-Click here to download IFS guide with the statements and questions I've shared over the 8 weeks for connecting with your parts and deepening mirror work!
-BONUS GUIDES TO DOWNLOAD- Click on the teal links below to download the 3 free bonus guides!
IFS Getting to Know Your Protector Parts Guide
IFS Questions for Deeper Connection Guide
IFS Unburdening the Exile Guide
-Right click on image below to save it.
