Activation Thought Exercise: get your parts together and headed in the same positive direction!

Welcome. Take a deep breath and allow yourself to fully relax. As you exhale, let go of any tension, any worries, and any doubts. This is your time to reconnect, to heal, and to integrate the parts of yourself that have been fragmented.

Introduction to Parts Therapy

Parts Therapy is a powerful approach that recognizes we are made up of various parts, each with its own role and perspective. Just as a team works together to achieve a common goal, the parts of you can collaborate to bring about healing and wholeness. In this exercise, different parts of you will work simultaneously to relax your body, mind, and emotions, each contributing to your overall well-being.

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Breathe in deeply through your nose, filling your lungs with air. Hold it for a moment, and then slowly exhale through your mouth. While one part of you monitors your breath, just making sure your exhale is at least twice as long as your inhale, another part can listen to my words and respond.

As one part of you continues to focus on your breath, another part can begin the process of progressive muscle relaxation. Starting with your feet, allow that part to gently tense and then release the muscles. This part will move up through your body, from your calves to your thighs, through your torso, arms, and finally your face. Trust this part to go through your body as many times as needed to reach full and total relaxation.

While the part focusing on muscle relaxation works in the background, another part can imagine a place where you feel completely safe and at peace. It could be a beach, a forest, or a favorite room. This part can notice the details around you—the colors, the sounds, the scents—and immerse you fully in this tranquil environment.

As these parts continue their work, another part can start counting down from 10 to 1. With each number, you will feel yourself sinking deeper into a state of profound relaxation. 10...9...8... Deeper and deeper...7...6...5... Calm and relaxed...4...3...2... Almost there...1... Completely relaxed.

Remember that challenges and setbacks are a part of the journey. They do not define your progress but highlight areas that need more attention and care. Visualize a heavy burden you’ve been carrying. Feel its weight and acknowledge its presence in your life. Now, another part of you can imagine setting it down and walking away, choosing a path of health and clarity.

Reflect on any unresolved issues or past relationships that weigh on your mind. Consider if there’s a possibility of reconciliation, of healing past wounds. Another part of you can imagine a conversation where you express your feelings openly, leading to a sense of understanding and closure.

Think about any fears or anxieties that have been troubling you. Acknowledge these feelings and envision a light surrounding you, symbolizing health and healing. Allow yourself to feel a sense of peace and acceptance.

Picture yourself at a younger age, feeling vulnerable and hurt. Walk towards your younger self and gently take their hand. Tell them it’s okay to feel hurt and that you are here now to protect and support them. Merge with your younger self, integrating their feelings and your adult perspective.

Another part of you can begin to repeat these affirmations silently, as needed, throughout your day:

- I accept myself completely, including all my past experiences and current feelings.

- I am worthy of healing and happiness.

- I have the strength and courage to face my challenges and overcome them.

- I choose health, clarity, and peace in my life.

- I am surrounded by love and support from those who care about me.

- I am committed to my well-being and the well-being of my relationships.

As these parts continue their work in the background, I will count up from 1 to 5. With each number, you will feel more awake, alert, and refreshed. 1...2...3... Becoming aware of your surroundings...4...5... Fully awake, feeling revitalized and at peace.

When you are ready, open your eyes. Take a moment to reflect on the experience and the insights gained.

Thank you for allowing yourself this time to heal and grow. Remember, each step you take is a step towards a healthier, happier you.

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How do you feel after this session? Did any particular memory or feeling stand out to you? Are there any actions you feel inspired to take after this session? How can you continue to support yourself in this healing journey? Is there anything you need to help you further in your process?

Feel free to share your thoughts. Your journey is important, and support is available every step of the way.