Let a subpersonality appear as an image, then name it
Pick one trait or motive, close your eyes, let an image of it arise on its own, then talk with it and give it a name.
Pourquoi ça marche
Ferrucci opens this exercise by saying that recognizing our major subpersonalities is the start of being able to control and ultimately harmonize their energies, and that the exercise introduces the idea "in a more direct manner." The image is not chosen: you wait for it to emerge and treat it as "an entity with a life and intelligence of its own." Giving it a name gives you a handle to recognize it again.
Comment faire
- Consider one of your prominent traits, attitudes, or motives.
- With your eyes closed, become aware of this part of you.
- Do not try to find an image. Let one emerge spontaneously, as if you were watching a screen, and let it change if it tends to.
- Let the image talk and express itself. Find out about its needs, and talk with it.
- Open your eyes and record in a notebook everything that happened. Then give the subpersonality a name that fits and will help you identify it later.
Données probantes
Ferrucci's What We May Be (1982) presents this as its exercise "Recognizing Subpersonalities," in chapter 4, "A Multitude of Lives" (p. 48). It is a practitioner's exercise, and no study has tested it. (anecdotal)
Imagery can bring up strong or old feelings. If an image floods you, or you lose track of where you are, open your eyes and stop; if it will not settle, continue with a trained therapist. Vargiu presents his imagery work as guided by an experienced guide, so if you want a guided version, use a trained guide.
Sources
Erreur fréquente
Forcing an image into shape or deciding in advance what it should look like. Ferrucci says not to look for one consciously; let it come on its own.
Pratiquez cela avec IX Coach
Plus de pratiques pour Psychosynthesis: Subpersonalities, Disidentification and the Observing "I"
- Put the parts work down and come back to your body
Set the subpersonality work aside, feel your feet and breath, and let the observing part of you return before any part is asked anything else.
- Reach a person now when a part says you would be better off not here
A part that says you would be better off not here is a reason to call or text a person now, not a voice to bargain with alone.
- Say "there is in me a part that…" instead of "I am…"
When one part of you takes over, name it as something in you rather than all of you.
- Recognize your subpersonalities through the roles you play
Describe how you think, feel and behave in each of your main roles, and notice how different those people are.
- Accept a subpersonality before you try to change it
Find the part of you that is rejecting another part, step back from both, and let the rejected one be there as it is.
- Find what a subpersonality needs, not just what it wants
Look past a part's demands to the need underneath, then look for an acceptable way to meet that need.
- Help two conflicting subpersonalities cooperate
From the observer's seat, let two opposed parts each state their need, then work out a shared arrangement.
- Train your will with small tasks that have no other purpose
Choose one small, ordinary task you would rather not do, and do it the same way each day for about a week.
Concepts associés
- Le travail de l'ombre
Rencontrer les parties de vous-même que vous avez ignorées
- Internal Family Systems (IFS), rendu pratique
Le modèle des parts, les mécanismes derrière lui, et une lecture honnête d'une base de preuves émergente
- Voice Dialogue: Meeting the Selves That Run Your Life
Hearing the pusher, the pleaser and the critic in their own voices, so they stop running you unnoticed
- Le soi comme contexte (soi observateur), rendu pratique
Prendre du recul par rapport aux récits de soi vers la perspective qui est toujours déjà là
- Inner Relationship Focusing: Being With the Parts of You That Feel
Saying "something in me", keeping it company, and hearing what it does not want