Between-Session Work

Morning Team Meetings

This exercise comes from the work of Joanne Twombly who called this “Daily Morning Homework.” I personally do this exercise every day and is an easy way to get into parts work. Here are the basic steps:

As soon as you wake up, are in your car, or otherwise remember to, focus inward. Ask everyone to listen for a team meeting. You can imagine a conference table if this helps.
Explain the day’s agenda in as much detail as possible.
Ask for any questions, concerns, or comments. If you sense something, say “tell me more” and see if you get more information and respond to the question accordingly.
Like a good team leader, highlight what you notice. “I’m noticing that there’s some anxiety here today.” Invite the thought/feeling/sensation to tell you more info.
Ask the team questions for information or for help. “Does anyone know why I get anxious around my boss” or “I’m going to try to have a hard conversation with my son today. Does anyone have any tips?”
Reaffirm your desire to lead them through serving them. Affirm them in whatever way feels good. Remind them you care for them and have the intention to help support them.
Repeat this every day, whether you get a response or not. If you miss a day, simply come back to it the next one. If you don’t do it first thing in the morning, do it when you remember.

My Personal Routine

Every morning on the way to work, I invite parts to gather around for a talk. I review my agenda for the day out loud. I talk about what clients I have, what we can expect relating to these clients, and review any clients that are triggering to me. I invite any parts that are triggered by clients to stay home. I then tell them any chores or tasks I’m going to do once I get home. I’ll mention what I’m having for lunch and dinner and any other details of the day. I’ll ask for comments, questions, or concerns. I’ll normalize and validate anything that comes up. I’ll close by inviting parts to help me connect to my clients today. I will also affirm my parts by welcoming them. “I’m happy you’re all here. I love you all. I know I don’t always do a great job, but I care for you and it is my intention to do better. I’m happy you’re here. Everyone is welcome today.”

If parts object to any activity, I use that as an opportunity to hear their concerns and see if I can reassure them.

Doing this consistently has made it easier to hear from, connect to, and build more connection with my inner world.

Somatic Movement Routine

Each morning I attempt to engage in some type of movement. I will also return to these when I am triggered. They restore energy, help me stretch, and feel more comfortable being embodied.

Instagram Ideas

YouTube Ideas

Breath Work Exercises

Somatic Tracking & Release

SM is about reconnecting with your body by noticing and tracking body sensations. This is the fundamental tool of many somatic practices. As Somatic Experiencing teaches, simply tracking sensations can leader to sensations transforming as the body tells a story.

Get your journal out and set a timer (10-15m)
Get comfortable. If it feels good, try keeping your eyes open for this exercise.
Begin with orienting. Look around your room very slowly. Allow your neck to move as if it had a mind of its own. Notice colors and shapes. Notice your walls, ceiling, and floors. As you look around, see if you can find something pleasant or at least neutral. Let your gaze rest there for a little while.
Take a baseline. Focus on the body and write down all of the raw sensations: Notice what you feel in or around your body. Notice heart rate, rate of breathing, and body temperature. Notice any energy or tension. Notice any impulses to move. Choose a sensation or section of the body to focus on.
See if anything changes by simply focusing on it.
Experiment: notice how your body connects to your chair; how your feet connect with the floor. Track any shifts.
Experiment: what happens if you touch this area of your body with a hand? Track any shifts.
Experiment: what happens if you breathe with a quick inhale and a long exhale? Track any shifts.

You can also listen to several other audio exercises through the free audiobook, “Healing Trauma” by Dr. Peter Levine. (Link)

An optional book to read with this section is “Waking the Tiger: Healing Trauma” by Dr. Peter Levine (Link).

Traditional Mindfulness

For some clients with debilitating thoughts, it’s helpful to have a tool that helps give them some healthy distance.

For traditional mindfulness meditation, I recommend the app, Healthy Minds. This is a free app originating from the work of Dr. Richard Davidson of the University of Wisconsin at Madison.

Modifications for trauma

Some clients may find certain aspects of traditional meditation activating. Here are some suggested ways to modify the practice:

Pause when your activation is too high
Listen to shorter meditations
Keep your eyes open throughout the practice
Try standing or sitting instead of lying down
Try some movement; get up and do a meditation while walking

Scientific Benefits of Mindfulness

There’s an integration of the structure and function of the brain (integration means well-being).
There’s a reduction of the stress hormone cortisol.
There’s an enhancement of immune function.
Improvement in cardiovascular risk factors.
Reduction in inflammation via epigenetic changes.
An optimization of telomerase—which is fascinating as it repairs and maintains the ends of chromosomes and slows aging.

IFS Personal Work

Meditations

Insight Timer: All meditations

Youtube:

Other Tools

Michi Rose’s Conference Table Technique: http://www.athousandpaths.com/table

Book: Self-Therapy by Dr. Jay Earley (great for a self-help version of IFS)

Dr. Richard C Schwartz