Avoidant Guided Meditation

Close your eyes. Go inside.
Begin by paying attention to your breath.
Notice where you’re keeping your breath in your body.
Is it in your chest? In your stomach?
Now, see if you can imagine...
You are bringing in a breath that is icy cool...
feeling surrounded by clear ice crystals...
breathing in the cool air into your core...
relaxing any tension or heat that has built up in your body...
breathing in cool air...
freezing out any pain or discomfort, stress or tension...
letting go of any excess heat...
relaxing in to the stillness and ice of clear space.

Now we are going to focus on the part of you that may be avoiding working with Self-Therapy Journey.

If you are feeling spaced out, distracted, sleepy, or bored, there may be a part of you that is getting in the way of your work. Focus on that experience as a way of accessing this part, which I will call the Avoidant Part…

If you feel an urge to eat, drink or do something other than work with Self-Therapy Journey, focus on that urge…

If you find yourself wanting to stop, or to come back at another time, or to avoid this work, focus on that desire…

Notice how you feel this feeling, urge, or desire in your body…
Notice how this feels emotionally right now…
What words do you hear from this Avoidant Part?...
Allow an image to emerge of what this part looks like…
Don’t worry if you don’t get an image or a body sensation or information from any other channel. As long as you have a sense of the part in one way, that is enough.

Once you have some access to your Avoidant Part, say Hello to it, to let it know that you are interested in getting to know it. You might nod your head in its direction, open a curious eye, open your heart.

You might decide to welcome the part into your home and sit down with it in your living room, or any other place that you prefer.
Or you might just sense the part sitting next to you.

Check to see if you are the Avoidant Part right now, or if you have some space from it. Take a breath and see if you have some distance from it.

If you aren’t separate from the part, ask it if it would be willing to separate from you so that you can get to know it and help it with its concerns…

If it doesn’t seem to be separating, take a moment to step back from your Avoidant Part so you have some separation from it. You want to find a place to stand inside you from which you can engage with it.

See the Avoidant Part as separate from you, perhaps sitting across from you on a chair. Or you might sense it in a particular place in your body that is separate from your core Self. This way you are in your true Self, and you can get to know your Avoidant Part.

Take a deep breath and see what is happening in your body as this process happens. What opens? What closes? What feels tight, what loosens? Do any colors arise?

Check to see if you are feeling openly curious about the Avoidant Part right now. If  you aren’t, this might be because there is a part of you that feels angry at the Avoidant Part or feels judgmental toward it.

Or it might be because there is a part of you that doesn’t like the Avoidant Part or wants to get rid of it. I’ll call this other part, a Concerned Part.

You can let this concerned part know that you understand its feelings…

When it has heard you, then ask it to step aside just for this session, so you can get to know the Avoidant Part from an open place.
Explain that your Avoidant Part is actually trying to protect you from feeling pain of some kind. Therefore if the concerned part is willing to step aside, this will help you to work with your Avoidant Part, so it won’t make you avoid any more. See if the concerned part would be willing to step aside now that it knows that.

As this is happening, see what is happening in your body. What shifts or changes do you notice?

Now ask the Avoidant Part what it is afraid would happen if it stopped avoiding Self-Therapy Journey and allowed you to explore the pattern you have started on…

If it is afraid that working of that pattern will make you feel bad about yourself, then let your Avoidant Part know that you understand why it would want to stop you from feeling self-hatred or similar feelings. Then reassure the part that you are working on that pattern in order to change those bad feelings, and you hope that it will trust you to do this work so you all can feel better …

If the Avoidant Part is afraid that working on that pattern will allow the part that creates the pattern to take over and do destructive things, then let it know that you don’t want that to happen either. And you won’t let that part take over. You are just exploring it in order to understand it better and change from that pattern to the healthy capacity…

If the Avoidant Part is afraid that working on that pattern will bring up pain that you can’t handle, then let it know that you don’t want to be swamped with pain either. Then reassure it that you will do your best stay separate from any pain that might come up and that we have another guided meditation to help soothe this pain …

If the Avoidant Part has other fears, see if you can validate those and then reassure it about them, too…

Now ask the Avoidant Part if it would be willing to step aside and allow you to proceed with the pattern you have started on…

If the Avoidant Part is reluctant to step aside and let you go on, see if it would be willing to do this as an experiment for a short period of time and see what happens. It can always come back in and stop you if it thinks things are getting dangerous…

If the Avoidant Part is still not willing to step aside, then it may not be safe for you to work on Self-Therapy Journey without the support of a therapist or other professional help. Let the part know that you respect its concerns and will find additional ways to make this work safe…

If the Avoidant Part is willing to step aside, thank it for that…



Help


SUPPORTGet help using the system, including navigation.
DashboardAccess your reports, information about work completed, next options.
TROUBLE STAYING WITH IT?Get help if you are getting spaced out, distracted, bored, uncomfortable, or wanting to avoid this work.
PAINFUL EMOTIONS?Get self-soothing help.