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Starred

Lately

Made by you

Tracks, a few days each

• 
  Meet a part5 days · about 43 min
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  A harsh critic5 days · about 51 min
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  The reach for a way out7 days · about 51 min
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  Worry5 days · about 42 min
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  When someone close sets you off5 days · about 46 min
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  When anger takes over4 days · about 50 min
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  When your body is tense or hurting5 days · about 28 min
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  Missing someone5 days · about 34 min
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  At night5 days · about 18 min
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  Worn out5 days · about 28 min
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  The same thing keeps happening3 days · about 28 min
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  Feeling far away3 days · about 9 min
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  The one it protects4 days · about 37 min
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  When the critic is hard on the younger one4 days · about 39 min
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  Sadness you never had room for5 days · about 39 min
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  Keeping in touch with the younger one3 days · about 23 min
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  When you were told you were too much3 days · about 28 min
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  Learn the moves7 days · about 97 min
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  Small check-ins6 days · about 34 min

Right now, when it is loud

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  ▶Back to the room3 min For feeling far away, foggy, or not quite here: eyes open, a few things around you to notice, and no going inside.
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  ▶A quick reset3 min A few minutes, eyes open or closed: a quick scan, a couple of breaths, a small movement, and a hand where a part seems to be. For between things, or before something hard.
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  ▶Coming in hot6 min For the moment a part takes over mid-argument or mid-day: slow down, notice what took over, say it as a part, and leave a note to come back to it later.

Afterwards

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  ▶After it got stirred up9 min For after a walk that stirred something up: notice what got triggered, get a little room from the part guarding it if you can, ask why it was so hard, and come back outside. Not going in this time is a real choice.

With one part

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  ▶Getting some room14 min The six Fs with one protector: find it, stay with it, notice how you feel toward it, and listen to what it is afraid of.
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  ▶When anger takes over16 min For when anger has the wheel: get a little room from it, notice how you feel toward it, and listen to what it is guarding, without acting on it now.
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  ▶A hand where it lives3 min For a part you can feel in your body: find the place, rest a hand there and listen through it, then let go gently. About three minutes.
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  ▶Breathe yourself bigger5 min For when a feeling is big right now: find where it shows in your body and breathe yourself bigger than it, with the room around you. About three minutes.
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  ▶Feet, then heart3 min Feel your feet on the floor, let a sense of steadiness rise and settle around your heart, then rest your attention on something comforting nearby.
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  ▶Hard place, okay place4 min Notice your hands, then a place in your body that feels hard and one that feels okay, and move your attention gently between the two.
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  ▶Starting from the body15 min Begin from a tension or ache, get curious about it as you would a part, and ask it what it wants you to know. If nothing comes, it may be only the body, and that is fine.
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  ▶The space between breaths5 min For calm time: let the breath go easy, rest in the small pause between breaths, and see what is more available after a few minutes.
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  ▶Wound up or flat?3 min For when you feel off right now: notice whether you are wound up or flat, breathe to match, or look around the room instead. About three minutes.
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  ▶Missing someone15 min For the part that carries the missing, after a death, a breakup or an estrangement: find it, stay with it, and keep it company without trying to make it stop.
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  ▶The part that reaches for a way out15 min Meet the part that reaches for the scroll, the snack or the drink as a protector trying to rescue you: find it, listen to what it is trying to do for you, and hear what it is afraid of.
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  ▶One line for the critic3 min Notice the critic's voice, picture it as someone helping clumsily, say one honest line to it, and notice how it takes that.
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  ▶When the critic is loud16 min For when a harsh inner voice is loud: name it as a part, notice how you feel toward it, and listen to what it is afraid of, without arguing with it or going to the hurt it guards.
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  ▶Thanking a part12 min For a protector that has worked hard for you: notice what it has carried, thank it if that is honest, and wait to see how it takes it.
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  ▶Two parts pulling17 min When two parts pull opposite ways: one waits its turn while you hear the other, then they swap, and neither has to win.
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  ▶Who you are now16 min With a protector you have already met: ask how old it thinks you are and, if it wants, let it see who you are now.
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  ▶The U-turn14 min After someone upset you: bring the moment back, turn your attention from them to the part of you that reacted, get to know it and its fear, and leave with a sentence that speaks for it.
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  ▶The weary one11 min For a protector that is tired of its job: let it rest with you, hear how long it has been at it and why it took it on, offer some hope without overpromising, and ask what it would rather do.
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  ▶When worry takes over15 min For when worry about something coming has the wheel: get a little room from it, notice how you feel toward it, and listen to what it is trying to prepare you for.

A few minutes a day

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  ▶A part of me3 min Take one harsh thing you tell yourself, say it as a fact and then as "a part of me believes", and notice the difference.
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  ▶All my parts are welcome4 min For a calm morning or night: settle, bring your parts to mind, and tell them they are all welcome. A few minutes.
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  ▶Checking in with your parts8 min A few minutes with a part you are getting to know: see how it is doing, keep any promise you made it, and come back to the room.
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  ▶End of the day3 min A few minutes at night for an inventory of your parts: which ones showed up today, when you were Self-led, and when you were not.
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  ▶Hi, everybody3 min Say hello to all your parts, check in with the ones you know, remind them who you are now, and thank whoever came.
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  ▶Is this mine?15 min With a protector that holds a strong belief: ask whether it came from your own life or from family or culture, notice how much of it may not be yours, and stop there.
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  ▶One minute: you, or a part?4 min Watch your thoughts for about a minute, see whether they sounded like you at your calmest or like a part, and ask that part for one small thing it needs.
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  ▶The one that keeps coming back4 min Name something that keeps happening, recall two or three recent times lightly, notice which part shows up each time, and note it for later.
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  ▶Today's plan, for your parts4 min A morning habit: check how you feel toward your parts, tell them the plan for the day, and ask if anyone has a question, a worry or something to add.

In calm time, to practise

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  ▶Before it happens9 min Before a hard conversation: notice which of your protectors stir, ask them ahead of time whether they would trust you to lead and what they fear if they did, and get ready to speak for them rather than from them.
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  ▶Borrow your courage3 min Before something hard: recall a time you were brave, look at that you through a window, and step into it only if your parts agree.
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  ▶Fire drill14 min Practice for a calm moment: someone who sets you off waits in a room behind a window, and you meet the protector that jumps up, from outside. You never go into the room.
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  ▶The table13 min Around one issue, the protectors involved each take a seat at a table and are heard in turn while the others wait. Nothing is decided at the table, and a younger, hurt part that turns up is put somewhere safe rather than given a seat.
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  ▶When someone else is hurting13 min Practice for a calm moment: someone you have been with when they were very upset waits in a room behind a window, and you get to know a part that reacts, from outside. You never go into the room.
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  ▶Finding Self6 min Ask your parts to wait at the start of a path while you walk on alone, treat any thinking or watching that comes along as a part, and notice which qualities of Self are there, even a little. If your parts would rather you stayed, get to know them instead.
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  ▶Being with, not being15 min Let an everyday part come close for a moment, then ask it for a little room, and feel the difference between being a part and being with it.
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  ▶A letter from a part17 min A protector writes you a letter in its own voice: when it first showed up, what it believes its job is, what it fears. Then you write back from where you are now, and thank it if that is honest.
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  ▶A ten-word poem from a part3 min Tune in to one part, let a word come as its title, let about ten more words join it, and read the poem back to the part.

A younger part

For a part that carries something from a long time ago. Each starts by asking the parts that guard it, so it goes best once you have met one of them in Getting some room. Nothing here is locked.

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  ▶Someone younger8 min For a younger part you have already noticed: ask the parts that guard it for permission, check how you feel toward it, and listen to what it wants you to know, without digging for the story. If it wants, something it needed can happen now. It ends by asking where it would like to wait until next time.
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  ▶I'm here now6 min A few minutes when something in your day stirs a younger part you have noticed before: notice it, ask the part that guards it for a moment, and check how you feel toward the younger one. Then let it know you are here now, and promise to come back only if you will.
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  ▶The one the critic is hard on8 min For a younger part you have already noticed, the one a harsh inner critic keeps shaming: ask the critic first, check how you feel toward the younger one, and let it show you how it feels, without digging for the story. It ends by asking where it would like to wait until next time.
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  ▶It's okay to be sad8 min For a younger part whose sadness you have already noticed: ask the parts that guard it first, including the ones that keep you busy or numb the feeling, check how you feel toward it, and sit with its sadness together, telling it it is okay to be sad. If it feels right, your other parts can sit in a circle around you both. It ends by asking where it would like to wait until next time.
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  ▶The part that was too much10 min For a lively part you have already noticed, one that was told it was too loud, too sensitive or too much: ask the part that learned to keep it quiet first, check how you feel toward it, then ask the lively one what it was like and what it would like. You only ask and listen. It ends by asking where it would like to wait until next time.
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  ▶Goodnight to the younger one7 min A few minutes at bedtime with a younger part you have already noticed: ask the parts that guard it first, check how you feel toward it, and ask what it would like to hear before you say anything. It ends by asking where it would like to rest tonight, and saying goodnight.
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  ▶Things it wants to hear8 min Keeping in touch with a younger part you have already listened to: ask its guards first, check how you feel toward it, then ask what it would like to hear from you before you say anything. If you want, say it or write it a few lines, only what is true. It ends with where it would like to wait, and a small, regular time to look in on it.
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  ▶Letting something go17 min For a younger part you have already listened to: ask its protectors again, check how you feel toward it, and ask whether it still feels heard and how it feels toward you. Then, only if it wants, it can see where you are now or go to a place it chooses, and, if no part objects, let go of whatever is ready today and invite in what it would like. It ends by inviting its protectors to see it, and asking where it would like to be until next time.

Mad libs

You still give your words blind. Picking one here only chooses the story they go into.

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  ▶The bakery before dawn19 min A mad-lib walk for the part that never stops: your blind words build a bakery before dawn, the part is already at work there, and you see what it has been holding up, thank it, and ask whether it would like a moment off.
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  ▶The ferry19 min A mad-lib walk for a part that does not want things to change: your blind words build a ferry crossing, the part holds the rail facing the shore, and it sets the pace while you ask what it fears is on the other side.
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  ▶The forge18 min A mad-lib walk for anger: your blind words build a forge, the anger works the bellows there, and you get to know it, ask what it fears, and thank it.
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  ▶The garden18 min A mad-lib story for missing someone: your words build a garden, the part that carries the missing shows itself there, and you sit with it a while.
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  ▶The hallway after hours19 min A mad-lib walk for a protector that still thinks you are young: your blind words build an empty school hallway, the part keeps watch there, and you ask how old it thinks you are, let it see you now, and ask what it would like to do if it were freed from its job.
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  ▶The house inside17 min A mad-lib walk for any protector: your blind words build a house inside, a part waits in one of its rooms, and you get to know it and thank it.
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  ▶The late laundromat19 min A mad-lib walk for the part that goes round and round: your blind words build a laundromat at night, the part keeps watch beside a running machine, you watch the turning from your chair, and ask what it is trying to get right.
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  ▶The lighthouse19 min A mad-lib story for a part that keeps watch: your words build a lighthouse, the keeper at the top shows itself, and you sit with it a while.
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  ▶The little theatre17 min A mad-lib walk for any protector: your blind words build an old theatre, a part of you performs on its stage in costume, and you watch from your seat, get to know it, and thank it.
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  ▶The lost and found20 min A mad-lib story for a part that holds on: your blind words build a lost-and-found office, the part keeps its shelves there, and you notice what it keeps and why, read one tag if it wants to show you, and thank it, without asking it to give anything up.
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  ▶The meeting table18 min A mad-lib walk based on the conference table: your blind words set a meeting room inside, your parts take their seats, and you get to know the one that most wants to speak while the others wait their turn.
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  ▶The night road15 min A mad-lib story for the part that reaches for a way out: meet it on a night road built from your words, ask what it is trying to do for you and what it fears, and thank it.
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  ▶The night station20 min A mad-lib walk for worry that keeps broadcasting warnings: your blind words build a small radio station at night, the worry is at the microphone, and you hear it out instead of arguing, then ask what it is trying to prepare you for.
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  ▶The night train17 min A mad-lib walk for any protector: your blind words build a night train, a part rides in the next compartment, and you get to know it and thank it.
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  ▶The observatory18 min A mad-lib walk for a part that feels too big or too close: your blind words build an observatory at night, you first see the part far off through the telescope, and it chooses how close to come.
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  ▶The path21 min A mad-lib walk for a part that always wants to come along: your words build a path, the part at the start of it agrees to wait, and you walk on a little way as just you.
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  ▶The porch visit18 min A mad-lib story for checking in with a part you already know: your words build a porch, the part comes to sit with you, and you ask how it is doing.
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  ▶The seesaw21 min A mad-lib walk for two parts pulling opposite ways: your blind words build a playground seesaw, one side waits on a bench while you sit across from the other, then they swap, and neither has to win.
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  ▶The shore17 min A mad-lib walk for worry and dread about something coming: your blind words build a shore, the worry keeps watch on the water, and you get to know what it fears.
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  ▶The tailor's after closing20 min A mad-lib walk for the part that keeps you presentable: your blind words build a tailor's shop after closing, the part measures and pins you on the fitting box, you step down to look at the tailor instead of the mirror, and ask what it is trying to get right.
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  ▶The thank-you table15 min A mad-lib story for thanking a part that has worked hard: set it a table from your words, hear what it wants you to know and what it fears about resting, and offer it a gift.
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  ▶The tide pool19 min A mad-lib story for the body: your words build a tide pool, a tension or an ache shows itself there as a creature, and you keep it company a while.
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  ▶The waiting room19 min A mad-lib walk for the part that braces for news: your blind words build a small waiting room, the part sits at the end of a row of chairs watching a number that does not change, and you sit in the same row, facing the same way, and ask what it is getting ready for.
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  ▶The window16 min An eyes-open mad-lib walk for any protector: you stay in the room you are in, your blind words dress the view from a real window, and the part shows itself out there where you can see it.
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  ▶The winter cabin17 min A mad-lib walk for any protector: your blind words build a cabin in winter, a part waits by its fire, and you get to know it and thank it.
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  ▶The workshop18 min A mad-lib story for the inner critic: your words build a workshop, the critic shows itself there measuring and remeasuring, and you get to know it.
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  ▶Who is driving the bus21 min A mad-lib walk for any protector: your blind words build a bus inside, one part has the wheel today, and you sit up front beside it, get to know it and thank it.