From noticing to inspiring: a 4-step practice to Self-connection in any moment of the day

In my journey, I've come across many transformative practices. Some of them became my habits and my go-to tools. This is one of them.

Today, I want to share a simple yet powerful method I learned from Jenna Riemersma's latest book "Altogether US," which I've modified slightly with my personal touch.

This practice, comprising four steps - Notice, Know, Need, (Jenna´s original steps), and In-spire (my additional step) - offers a quick, effective way to stay connected with our inner parts, especially useful in managing daily triggers, challenging emotions and activations from a place of Self-energy.

Step 1: Notice

Start by simply noticing what's present inside you at the moment. Are there any internal voices? Is there a part of you in a hurry or feeling restless? What are they saying?

In this initial phase, our goal is to observe feelings, intensity, texture, or any internal cues. We approach this with curiosity, gently acknowledging whatever surfaces without any rush to intervene.

Curiosity is the key here.

Step 2: Know

After a few moments of noticing, focus on a part or feeling that seems to be calling for attention and start asking questions to get to know it better.

Let's say there's a nagging worry about not finishing tasks on time. This is where gentle questioning comes in:

• What do you want me to know today?

• What are you doing today?

• How are you feeling inside me?

This step is about getting to know the part better, still guided by curiosity.

Step 3: Need

Having asked a few questions and gotten a sense of what this part is experiencing, the next step is to discover its real needs:

• What do you really need right now?

• How can I fulfill this need internally?

• Is there something external I can do to fulfill this need?

This step is about truly listening and understanding the part's needs, whether they're internal needs like slowing down or external like a cup of tea or a stretch or even speaking with someone.

REMEMBER, this practice is not only for challenging moments. Parts can also express positive emotions and needs, so this is also a chance to celebrate, acknowledge, and share joy 🎉.

Step 4: In-spire

As a breathwork practitioner, I add this step to invite more space, spirit, and Self. This is about creating room internally for the first three steps to flow seamlessly and coexist harmoniously.

Through "Notice, Know, Need, and In-spire," we can start or keep building a trusting, loving relationship with all parts of ourselves, ensuring everyone inside feels heard and cared for.

I'd love to hear your thoughts on this practice.

Have you tried similar methods? What's your experience been like in connecting with your inner parts? Share your reflections, and let's grow together in this journey of internal exploration.

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P.S. Through Deep Transformational Coaching and IFS, I commit to guiding you toward accessing your Self-leadership, as we collectively elevate our consciousness and transform our world from the inside out.

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