Meant for More

Look at what you can do now.

Your last chapter was about building these capacities inside yourself. Come back to this page whenever you need a grounding reminder of where you came from, what you've created, and where you're going.

Recognize

I can tell when something is out of alignment

  • I am in connection with myself.
  • I move through life in touch with my body, not disconnected from it.
  • I can feel when something is off, in me or in my life.
  • I can notice it, pause, sit with it, and make a conscious choice.
  • I am no longer moving through life unconsciously. I am consciously co-creating my future.
Hold

I can hold myself in intense moments

  • I sit with my feelings in my body instead of pushing through, avoiding, or putting them away.
  • I can dialogue with what I'm feeling and let my body and mind actually feel the discomfort, the pain, the annoyance.
  • I can bring myself back into regulation when I need to.
  • I can process the emotion rather than carry it.
  • I can validate my own painful experience. I don't need someone else to do that for me first.
Expand

I can hold more good

  • My body has a wider reference for what my life can be.
  • My vision for my future is more expansive, more fulfilling, and more connected than it used to be.
  • I am actively creating it, not waiting for it.
Sustain

I keep myself in alignment

  • Journaling and morning pages are a regular part of my week, not something I put off.
  • I stay connected on an ongoing basis, so things don't build up and bubble over.
  • This is a practice, not a rescue.

Always available to me

My toolbox

To bring myself back into connection and regulate my nervous system. One is enough.

Box Breathing

In for 4, hold for 4, out for 4, hold for 4. Repeat 10 times.

Processing Parts

The Embodiment Code. Connect, process, embody.

  1. Notice the reaction
  2. Find and feel
  3. Let the Part speak
  4. Embrace the Part
  5. Empower the Part
  6. Build a new reference
  7. Take aligned action

Journaling / Morning Pages

Write unedited until the real thing shows up. No audience, no fixing.

Heart Math Breathing

Hand on the heart, all awareness there. Breathe in and out of your heart center, 5 to 6 seconds each way.

Soothing Self-Touch

Gentle fingers over the head, face, shoulders, arms. Any touch that brings comfort signals safety.

Vocal Cord Buzzing

Lips together, buzz like a bee for 5 to 10 seconds. Repeat. This stimulates the vagus nerve.

EFT Tapping

Tap steadily with two fingers on a meridian point. Talk through your experience, out loud if you can. Keep going and notice the intensity come down a little with the tapping.

Screenshot this page and keep it on your phone, so it's with you when you need it.

Next

Your Next Chapter: Doing this With Others

You know how to recognize when you're out of alignment, disconnected, or in a heightened state, and you know how to bring yourself back. The next chapter is doing that in the room with someone else.

  • How do I recognize when someone else is operating from a Part and not their True Self?
  • What do I do to come back into connection with myself while I'm still with them?
  • How do I re-establish connection with the other person from there?
  • What do I actually say? The words, phrases, and scripts I can reach for in moments of intensity.

This is what we build next.