1. Get quiet and turn toward one of these, or a related feeling that feels activated right now.

2. Try to visualize the Part, or to feel it more strongly - does it have a color, texture, size, shape? Does it feel tingly, hot, pulsing? 

3. Ask it what it’s job is. Often this will be a Protector role. 

4. Ask what would happen if it didn’t do it’s job. Often it thinks you wouldn’t survive if it didn’t help you.

5. Be with this Part with Compassion. See if you can feel genuine tenderness toward the burden it carries in needing to protect you through such extreme means.  

6. Thank it for helping you, send it appreciation for all that it has done in your life. See if you can find a memory of when this protective strategy truly did help you. 

7. That may be enough for today. If the Part wants to spend more time with you, ask it what it would like to do if it didn’t have to do this job any more. Ask it if it would like to put down the burden of protecting you in this way. If it says yes, ask if it would like to give to the wind, fire, air, or water. Then visualize that energy cleansing the burden.

8. Again, thank this Part for choosing to share with you in this way, and try to sit with your compassion and understanding for this Part. Then see if you can extend that compassion out toward the billions of other people who are burdened in similar ways.