1. Invite the Shadow: Choose something to work with, such as a past pain or feeling of unworthiness. Focus on repeated messages family said to me 😔 and the feelings of being unlovable. Emotions weren't allowed, so I didn't have any opportunities to practice regulating anger, accepting mistakes.2/5
2. Engage in Conversation: Imagine having a dialogue with this "thing" or past version of yourself. Why are these negative messages bubbling up? Instant internal voice says WHO DO YOU THINK YOU ARE, TRYING TO HEAL? YOU DON'T DESERVE IT! crying now, I verbalize, "I do deserve it." 3/5
3. Seek Positive Intent: Ask it questions like, "Why are you doing this?" or "What positive intent are you trying to fulfill?". Positive Intent of reappearing negative messages is to allow me an opportunity to have realization moment. Uncovering the who do you think you are? You unlovable POS. 4/5
4. Integrate and Acknowledge: Acknowledge the shadow without judgment and then integrate it by resolving the past issue. Rereading the journal entry. It's not triggering me to cry as hard. Still stings. Chest tightens. I sigh... 5/5