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  • Hold Onto Your Kids

    Hold Onto Your Kids

    Moving from Peer Orientation to Parent Orientation

    As a therapist of four decades there is one issue that baffled me until recently and that is the increased rage in a number of teenagers and parents unable to have any influence on them. Parents were beside themselves and I, as a therapist, felt like I lacked insight as to what was going on, until recently.

    I have been reading a book by Gabor Mate and Gordon Neufeld called ‘Hold on to your Kids: Why Parents Need to Matter More than Peers’. As a mother of a 25 year old son I have experienced many of the challenges, at times as a single parent, that come with children navigating life, friends, drugs, technology, identity, step families, parental separation and so much more. No parent comes with a manual yet it feels as though we have lost trust in our intuition as a parent.

    Children’s attachment needs are trying to be satisfied by their peers who seriously fall short of many layers of attachment requirements to develop into mature adults. Children in our culture today, are moving from parent orientation to peer orientation whereby belonging to a peer groups is conditional on conforming to the group norms (proximity), dress code (sameness), and adhering to particular behaviours (belonging and loyalty). Peers are not warm, or loving in a way a parent is and are unable to offer guidance from experience of having lived that themselves, cannot offer significance, and a feeling as though they matter, love and emotional closeness and being known (psychological closeness). Therefore attachment to peers only satisfies basic attachment needs of a child and that is proximity, sameness and belonging.

    Similarly parents are not as supported by their community as much these days, to then be able to support their children. Couples are easily able to separate rather than guided to make it work. I l know this all sounds very conservative, and it is not aimed to be, there is alot of room for diversity here, it is just that when we lose connection with community as parents we become under resourced, stressed, overwhelmed, lonely and doubt ourselves, which means that we are not as available to helping children navigate the world as they grow up because we are trying to survive. These are the developmental, emotional, behavioural, social, and academic consequences Neufeld identifies when children attach to peers instead of parents.

    Six Levels of Attachment


    Gordon Neufeld describes six levels of progressive depths of attachment, that is how children connect to caregivers and eventually to others. Healthy development involves moving through these levels with safe adults before forming peer relationships. Attachment is through:


    1. Senses (Proximity)

    The child wants physical closeness, eye contact, being held and hearing your voice. This shows up as Wanting to be near you, reaching out for you, bids of connection, touching, leaning, cuddling, watching your face constantly (See Beatrice Beebe’s work) This is the most basic form of attachment—connection through the senses. 


    2. Sameness

    The child wants to be liked. This shows up as copying your words or gestures, anting matching clothes, mimicking your preferences and imitating your routines. You are the model of behaviour the child copies. Sameness helps the child feel secure and connected by aligning with your identity.


    3. Belonging & Loyalty

    To belong to the same “team”, and belong to your team as a parent. This shows up as possessiveness (“This is my mommy/daddy”) wanting to be included in family decisions, claims of loyalty and feeling upset when you favour others. This level cements you as “their person.”


    4. Significance

    To matter deeply to you. How it shows is seeking your approval, wanting to be your helper, asking “Did I do good?” and acting special or trying to impress you. The child wants to feel that you value and treasure them.


    5. Love (Emotional Closeness)

    Expressing love freely, giving homemade gifts, emotional sharing (“I’m scared,” “I’m sad”), seeking comfort, feeling safe and being able to be vulnerable. This is deeper than significance—the child gives their heart.


    6. Being Known (Psychological Closeness)

    This need is to be fully seen and understood. This shows up as confiding secrets sharing hopes, fears, and true thoughts, trusting you with their inner world, wanting to “be known” without social masks. This is the deepest and most mature form of attachment.

    Why Attachment Matters

    Children’s development depends on a secure attachment to caring adults. Children must progress through these stages with adults to form secure, resilient identities. When this bond weakens and adults do not hold these layers, children may start to orient themselves around peers instead of parents. This peer orientation disrupts healthy development because peers cannot provide the stability, empathy, and guidance that adults can. In other words peers can hijack them—leading to peer orientation, and therefore parents no longer are attachment figures and cannot influence them.

    What is Peer Orientation?

    Peer orientation happens when children attach to peers for closeness, belonging, acceptance, and identity, rather than to adults. This leads to insecurity, acting out, and emotional stress. Peer orientation occurs when a child looks to peers—not adults—for:

    • values
    • identity
    • comfort
    • guidance
    • a sense of belonging

    Neufeld argues that modern society encourages this shift by:

    • separating children from parents (schooling, activities, schedules)
    • reducing extended family networks
    • encouraging digital socialization
    • cultural overemphasis on independence
    • overemphasis on independence too early
    • Peer groups replacing family time
    • media and technology amplifying peer connection
    • busy parenting, stress, and screens
    • schools that do not foster teacher–student attachment

    Peer-oriented kids then become:

    • more rebellious or resistant to parental influence
    • prematurely sexualized
    • anxious about peer acceptance
    • vulnerable to bullying and aggression and suicidal when rejected from the group
    • emotionally dysregulated

    Peer Orientation undermines

    • Maturity
    • Empathy
    • Self-acceptance
    • Learning (children learn better when oriented toward teachers, not peers)
    • Resilience

    Children need adults who are emotionally safe, attuned, and consistent; peers are often immature, reactive, and insecure, so peer-centered relationships quickly generate anxiety, rejection fears, and emotional volatility.

    Symptoms of Peer Orientation Rather than Parent Orientation

    1. Emotional Immaturity

    Children cannot give each other the emotional holding an adult and parent can. Peer-oriented children:

    • Stay emotionally young even as they age
    • Struggle with emotional regulation
    • React impulsively
    • Are easily overwhelmed or offended
    • Cannot tolerate disappointment
    • Become highly sensitive to peer reactions

    2. Increased Anxiety and Insecurity

    Children’s sense of security rests on unstable, shifting peer dynamics. Because peers are unreliable attachment figures, a peer-oriented child experiences:

    • Chronic social anxiety
    • Fear of rejection
    • Fear of exclusion
    • Preoccupation with friendships
    • Worry about losing status
    • At times suicidal tendencies due to rejection of peers

    3. Aggression, Bullying, and Hardening

    Peer groups often demand toughness, coolness and reward dominance, not gentleness.
    Peer orientation can lead to:

    • Hardening of the heart (suppressed vulnerability)
    • Bullying or being bullied
    • Posturing, bravado, attitude
    • Acting mean or cold to maintain peer approval
    • Emotional disconnect from parents

    4. Rejection of Adult Guidance

    A child only follows the person to whom they are attached. Therefore if a child is not attached to their parent they do not have influence and cannot discipline or guide a child in healthy ways. If the attachment is to peers, peers set the standards. Peer-oriented children:

    • Resist parental direction
    • Argue and defy authority
    • Prefer peer norms over family values
    • Tune out adults, teachers, and caregivers

    5. Loss of Family Cohesion

    The parent becomes “uncool,” irrelevant, or resented. Peer orientation weakens the parent-child bond.
    This often shows as:

    • Less interest in family time
    • Disrespect or dismissiveness toward parents
    • Keeping secrets
    • Becoming emotionally unavailable at home

    6. Disrupted Healthy Identity Development

    Identity development requires adult mirrors—not kid mirrors. Peers cannot affirm a child’s deeper self. Belonging to a peer is contingent on sameness and conforming. Thus peer-oriented children:

    • Form identity around peer approval
    • Become chameleon-like depending on the group
    • Feel lost or empty without peers
    • Struggle with self-esteem
    • Become overly influenced by trends and social status

    7. Peer Dependency

    Separation from peers causes distress, panic, or irritability and at times suicidal ideation. The child becomes dependent on:

    • constant peer contact (texting, messaging)
    • peer validation
    • being liked or included
    • fitting in

    8. Premature Sexualization

    Children look to peers for belonging and significance in ways they’re not emotionally ready for. Neufeld & Maté warn that peer orientation accelerates:

    • sexual behavior
    • experimentation
    • objectification
    • pressure to pair up
    • early romantic entanglements

    9. Academic Problems

    Attachment to teachers increases learning; attachment to peers undermines it. Peer orientation reduces openness to learning because the child:

    • Resists teacher authority
    • Prioritizes socializing over schoolwork
    • Lacks internal motivation
    • Gets distracted by peer drama
    • Refuses help from adults
    • Sees school primarily as a social arena

    10. Trouble Handling Vulnerability

    This blocks the emotional development needed for resilience. To survive in peer cultures, children suppress vulnerability:

    • Hide emotions
    • Harden themselves
    • Avoid asking for help
    • Shut down when upset

    11. Increased Risk Behaviours

    The child uses peers, not parents, to regulate emotions and choices. Peers are mostly disregulated. Peer pressure becomes more powerful than parental influence, raising the likelihood of:

    • substance use
    • risky behavior
    • reckless decisions
    • online dangers
    • self-harm or dangerous dares
    • seeking belonging in unhealthy groups

    12. Developmental Stagnation

    Peers cannot nurture maturity. Only caring adults can. Perhaps the core problem Neufeld identifies:
    Peer orientation halts maturation.

    Children fail to:

    • develop emotional depth
    • gain confidence
    • internalize values
    • form identity
    • build resilience
    • grow into independence

    The Affect of Peer Orientation Summary

    Emotional: anxiety, insecurity, immaturity
    Behavioral: aggression, defiance, impulsivity
    Social: peer dependency, vulnerability suppression, status obsession
    Academic: resistance to learning, poor motivation
    Family: disconnection, conflict, loss of respect
    Developmental: identity problems, stalled maturation, risky behaviors

    Peer orientation feels socially normal but is developmentally harmful.

    Take the Quiz

    Worried that your child may have orientated to their peers? Click below to take the Quiz

    How to Remedy Peer Orientation & Attachment Injuries

    Having seen many parents so distressed that they have no influence towards their children and are subject to violence, abusive behaviour, have to call the police on their children, and completely baffled as to how to change it, here are a few answers.

    Healing attachment injuries involves helping the child return to earlier levels (proximity, sameness) and gradually rebuilding upward.

    Re-Establish the Parent as the Primary Attachment Figure

    1. Collect the child’s attention and affection

    Neufeld calls this “collecting” your child, whereas we call it “connect before correct”. How to strengthen “collecting” is through:

    • Increase warm physical connection: hugs, snuggling, rubbing their back, make warm eye contact, smile, greet them lovingly
    • “Collect” the child whenever reuniting: make eye contact, smile, say their name
    • Create rituals of closeness (bedtime cuddles or stories, morning hugs, welcome home hugs and sitting and finding out about their day)
    • Reduce competing attachments (excessive peer time, unsupervised online life)
    • Show interest in what they’re doing ( As a mum I sed to simply hang out on my son’s bed when he was studying, simply chatting)
    • Re-engage them when they pull away
    • Create rituals of connection (bedtime talks, drives, meals)

    This rebuilds the child’s instinct to orient toward the parent.

    2. Reconnect before redirecting

    Correction works only when the relationship is secure. I wrote an article with the title, ‘Connect before Correct’.
    Instead of discipline first or telling a child waht to do, nagging notice this and switch to connecting first:

    • Empathetic listen their emotional state
    • Show understanding through active and empathetic listening
    • Sit down with them
    • Play a game
    • Try to listen without changing them
    • Discuss things allowing them to come up with options as well as offer options (mutuality, sensitivity)
    • Then guide or set limits

    Your presence needs to feel:

    • safe
    • warm
    • predictable
    • delighted
    • welcoming

    Your child must feel that: “You don’t have to earn your love. You’re wanted here.” This is different to peer groups as children have to conform to certain behaviours to belong to a group and can be easily reject if they do not do so.

    Invite connection without demand, pressure, criticism, competition or comparison, interrogation and lectures. This softens defenses and reopens attachment pathways.

    3. Take responsibility for the relationship

    Children’s brains are developing and as a teenager we have to be their pre-frontal cortex and help them make healthy choices or be then when they get themselves into trouble as they learn to navigate others, drugs, peer pressure, their identity and so much more.

    Adults need to guide the attachment—not wait for the child to initiate. Kids follow adults who feel capable of caring for them. Neufeld and Maté emphasise that children need to rest in their parent’s leadership. “I’ve got you.”

    Peer orientation builds slowly, and it resolves slowly. Consistency, warmth, and leadership rebuild the hierarchy over months—not days. Every moment of connection moves your child back into your orbit.

    This means:

    • You lead with calm confidence.
    • You take responsibility for decisions.
    • You guide without asking permission to guide.
    • You stay steady even when the child is upset.
    • Being emotionally available
    • Being the one who comes toward the child
    • Inviting closeness without demanding it

    4. Prioritise Proximity (But Make It Invited, Not Forced)

    Parents must restore closeness—emotionally and physically. You cannot be an attachment figure from afar. Proximity nourishes the bond.

    Simply hanging out with them, being available after dinner on the couch so your child comes and sits down and outpours the day then gets on with their evening are ways to being to do this.

    Other ways to invite proximity:

    • Spend predictable time together daily.
    • Create rituals (bedtime talks, morning cuddles, after-school check-ins).
    • Engage in shared activities the child enjoys.
    • Sit close; offer physical affection without pressure.
    • Find a hobby together

    5. Reduce Competing Attachments (Gently, Without Shame)

    Peer orientation forms when peers become the primary attachment figures. This is NOT about forbidding friends. It is about restoring the adult as the attachment leader but cannot be done through force, and best to develop respect, trust and availability earlier in a child’s development.

    To shift this:

    • Limit unsupervised peer time.
    • Reduce dependence on digital peer culture (social media, texting, time limits on phones after a certain time of the night).
    • Favour structured peer engagement where adults are present.
    • Encourage connection with multiple caring adults (“the attachment village”).

    6. Developing Resonance with Your Child

    Before guiding the child to change behaviour, elicit help we have to have connection before we have influence, match their emotional state. Neufeld calls this “getting in sync“, or we call it coming into resonance. This is very simply to ‘connect before correct’. As a parent you are developing sensitivity to your child, rather than telling them what to do.

    Connection > correction. Attune first → then guide.

    For example:

    • If they’re sad → speak softly.
    • If they’re angry → be steady and calm.
    • If they’re overwhelmed → slow everything down.

    7. Shield the Child from Premature Independence

    As parents are less supported by their communities, children are asked to be independent earlier. Therefore to shift a child from peer orientation parents need to create a home environment where the child can be dependent again, safely. We are not talking about disempowering them, or doing everything for them but to work with mutuality, guidance and support. Dependency (in childhood) lays the groundwork for true independence later. Peer orientation forces kids into:

    • early independence
    • emotional hardening
    • attachment suppression

    Parents who are move avoidantly attached will more likely value achievements and appearance over connection, and value independence over relationship connection, therefore parents may need to look at their own upbringing, attachment styles and how this effects connection with those around them, including their children.

    8. Be the Answer to Their Needs

    Neufeld says children instinctively follow the adult who meets their attachment needs best. If there is no adult the child orients to their peers for guidance, and with inexperienced friends all sorts of things start to go wrong. When you’re the safe harbour → you become the primary attachment again.

    So ask:

    • “Where can I be more available?”
    • “Where can I offer comfort?”
    • “Where can I make life easier to rest in?”

    Be the one they turn to when they are scared, sad, confused, overwhelmed, excited and proud. These are those moments when we need to pause what we are doing and connect.

    9. Repair Ruptures Quickly and Warmly

    Conflict if not repaired goes into long term memory and with developing brains this creates disconnection, misunderstandings and isolation. Therefore being able to full on your sword as a parent, so to speak, is to admit when you are wrong, when you stuffed up, when you yelled or got overwhelmed and own it to your child, not for them to look after you, but to take responsibility, this not only models but relieves the child of their own world of pain.
    In parent-child relationships, repair is even more crucial. repairing teaches children that the relationship is not threatened and it is safe to stuff at times. “Our connection is safe, even when things go wrong.”

    Repair looks like:

    • Softening.
    • Reconnecting.
    • Acknowledging your part without shame.
    • Showing the relationship is secure despite conflict.
    • Owning your part in the rupture
    • Finding ways to repair and reconnect

    10. Give the Child a Sense of Significance & Specialness

    Parents must delight in their child regularly—without conditions. Delight is attachment glue. We all need to be made to feel special in at least one person’s eyes. Children attach to those who make them feel:

    • seen
    • valued
    • enjoyed
    • wanted

    11. Deepen Attachment Through the Six Layers

    Parents who become mindful of the different layers of attachment find it easier to reconnect with the child at every attachment stage:

    1. Proximity – be physically & emotionally near
    2. Sameness – create shared rituals & interests
    3. Belonging/Loyalty – build family identity (“we”)
    4. Significance – show they matter deeply to you
    5. Love – nurture emotional warmth
    6. Being Known – invite sharing of inner thoughts

    If a child is stuck in any layer, rebuild that layer with intentional practices.

    SUMMARY

    Often parents lack the skills, or modelling in their own lives to be able to communicate in a way that is heard, or navigate conflict in a way where power over is not used. In some sense the software is missing. Therefore programs like ‘Effective Communication Training’ are essential to upgrade our emotional intelligence and social-emotional skills to help our children navigate theirs and our connection with them.

    To re-establish yourself as the primary attachment figure:

    1. Collect the child regularly.
    2. Restore proximity and daily connection rituals.
    3. Lead with warm leadership presence.
    4. Reduce competing attachments without alienating them.
    5. Strengthen all six layers of attachment.
    6. Invite closeness; don’t demand it.
    7. Repair ruptures quickly and warmly.
    8. Be emotionally accessible and deeply caring.
    9. Show delight and significance.
    10. Be patient, steady, and dependable.

    When a parent becomes the child’s emotional home again, peer orientation naturally fades and children are able to navigate the competing forces of peers from the safe place of family. Connection restores itself, children become more regulated as do their parents! They are able to achieve more in a secure functioning environment where they are held by their parents, their brains begin mature in that attachment bubble and able to concentrate and get on with life in a healthy way.

    _____________________________________________________________________________________________________

    Resources

    Supporting Parents

    1. Effective Communication Training 4 part training program

    2. The Authentic Communicator 30 hour certified training program

    3. Addressing distressing beliefs about Children with ‘Inquiry Based Stress Reduction’ programs

    4. Hold On to Your Kids: Why Parents Need to Matter More than Peers by Gabor Mate and Gordon Neufeld (Book)

    5. Connect Before Correct by Brenda Sutherland (Article)

    6. Gordon Neufeld Resources for Parents

    7. Chapter One of Hold on to your kids By Gordon Neufeld

    8. Being Our Children’s Answer, with Dr Gordon Neufeld

  • The Neuroscience of Enquiry: How 4 Questions Can Rewire Your Brain

    The Neuroscience of Enquiry: How 4 Questions Can Rewire Your Brain

    Have you ever caught yourself spiralling into stress over a single thought? Maybe it’s “I’m not good enough,” or “They don’t respect me.” That one belief, left unchecked, can shape your emotions, your reactions, your body and even your relationships.


    A single unchecked thought can hijack your entire nervous system! One moment, you’re fine, and the next, you’re spiralling—heart pounding, stomach in knots, mind racing through every worst-case scenario like it’s training for the apocalypse.


    But what if questioning your thoughts could actually change your brain?
    This is where The Work of Byron Katie comes in—a deceptively simple practice that has profound effects on how we think, feel, and respond to life. And science backs it up. From neuroplasticity to emotional regulation, The Work of Byron Katie provides a profound mechanism that can reshape the brain.

    How Stressful Thoughts Get Stuck in the Brain


    Think of your brain like a well-worn hiking trail. Every time you believe a stressful thought, your brain strengthens that pathway and it gets more entrenched. It works like this:
    Negative Thought:“They don’t respect me.”
    Emotional Reaction: Anger, sadness, or withdrawal.
    Brain’s Response: The amygdala (your brain’s threat detector) lights up, reinforcing the belief.
    Cycle Continues: Over time, this thought becomes transparent and automatic.
    Your brain is designed to be efficient—it wants to protect you, so it strengthens beliefs that seem to “keep you safe.” The problem? Many of these thoughts aren’t true. They’re just interpretations of a reality.

    The Work as a Brain-Rewiring Tool


    Byron Katie’s four questionsand turnarounds might seem too simple to be life-changing, but let’s look at what they actually do to your brain:


    1️. Is it true? Interrupts automatic thinking. Forces your prefrontal cortex (the logical part of your brain) to pause instead of reacting.


    2️. Can you absolutely know that it’s true? Creates cognitive flexibility. The brain starts loosening its grip on rigid beliefs, making space for alternative perspectives.
    The first two questions force your prefrontal cortex (the rational part of the brain) to slow down and reconsider automatic assumptions. Our executive functioning, those ambassadors come back online. 


    3️. How do you react when you believe that thought? Activates self-awareness. Your body’s stress response becomes visible—this is where real change begins. The third question builds metacognition, making you more aware of how your thoughts shape your emotional state.


    4️. Who would you be without that thought? Stimulates neuroplasticity. Your brain starts rewiring new pathways, shifting toward calm, clarity, and curiosity.
    And then comes the turnarounds—a plot twist for your mind. Instead of clinging to one rigid perspective, or that well worn hiking trail, you flip it:


    “They don’t respect me” → “I don’t respect them” → “I don’t respect myself.”


    Wait, what? Now, instead of being trapped in blame, you have an opening. A chance to see the situation differently, to experience it differently in the body, have choices again as you begin to find where that is true in your life. 
    Over time, practising The Work weakens old, stress-inducing feedback loops and strengthens new ones based on curiosity, openness, and clarity.

    Meet Sarah: The Thought That Changed Everything


    Imagine Sarah, a university student caught in a relentless loop of self-doubt. Every time she sits down to study, a familiar thought creeps in: “I’ll never be successful.” The more she believes it, the heavier it feels—anxiety sets in, motivation fades, and the cycle tightens its grip.
    One day, she comes across The Work of Byron Katie and, almost sceptically, asks herself the first question: “Is it true?” For the first time, she pauses. Can she absolutely know that it’s true? The certainty begins to crack. As she moves through the four questions, something shifts. The thought that once felt like an absolute truth now feels… optional.
    Her turnaround? “I am successful.” (In truth, there are already ways in which Sarah is successful and is a success and her brain starts to spark (those synapses start rewiring) as she remembers many. Success is not a fixed outcome but an ongoing process).
    OR
    “ I am a success”. (In truth, success isn’t only measured by external achievements. Sarah has grown, learned, and accomplished things in many ways that matter).
    This is not a forced affirmation, but a quiet recognition of truth and endless possibilities.

    Weeks pass, and Sarah notices something strange. The old thought still visits, but it no longer controls her. Anxiety loosens its grip. Motivation returns. Her brain—once locked in self-criticism—is learning a new way forward, not through blind positivity, but through the simple act of questioning the stressful thoughts to see if they are valid or true or not!

    The Science of Inner Freedom


    The beauty of The Work of Byron Katie isn’t just in the relief it brings—it’s in how it rewires the brain for lasting change.
    Reduces emotional reactivity: By calming the amygdala.
    Strengthens cognitive flexibility: By activating the prefrontal cortex and executive functioning.
    Promotes resilience: By fostering new, empowering thought patterns.
    As we dive into the neuroscience of The Work, one fundamental truth emerges: thoughts, in themselves, are neutral. It’s our unquestioned belief in them that causes suffering. When we believe a stressful thought, our brain reacts as if it’s reality—triggering the amygdala, fuelling stress hormones, and reinforcing well-worn neural pathways.

    But as Byron Katie reminds us:
    “A thought is just a thought. It’s not personal until you believe it.”


    This is where The Work becomes so powerful. By questioning our thoughts, we loosen their grip, interrupt the brain’s automatic stress responses, and create space for clarity. Instead of being held hostage by our thinking, we step into the role of observer—curious, open, and free.
    The next time a thought tightens its grip, turn toward it with curiosity. Let these four questions be lanterns in the fog, unravelling the illusions that bind you, rewiring your mind, and leading you back to the freedom that was always yours.

    ~ Written by Ami Besson (Integrative Therapist at The Awakening Group)

  • I Am So Sorry

    I Am So Sorry

    Recently I experienced a deep hurt and betrayal, something I had not experienced for a very long time. What was surprising amongst the directly experiencing the feelings of rage, hatred, anger, hurt and despair was a part of me that was simply watching the experience. I am not talking about dissociation, as I was right in there experiencing all the feels, yet another part was aware of experience of it, the energy of it, the pure energy of the feelings.

    So with the help of a dear colleague, we all need friends in a time of crisis, we began to say sorry to that part of me who experienced the sadness, grief, despair, betrayal, the rage, the feeling of never good enough, trying to prove myself, the rejection, being unseen, unheard, the list was endless.

    When was the last time someone apologised for what they did and it really got in?

    The surprisingly simple result was that the feelings came and went as I directly experienced them, they simply washed through me. So I kept going into the hurt and fears as a child and how this instance related to those unhealed times. What was left was pure energy of me, life itself, peace.

    So I wanted to share this with you in the hope that those very challenging experiences get easier and you do not lose yourself in the midst of distress and heartbreak.

    Find the Part of You Who Is Distressed

    Take a moment to drop into your body, just how it is, with all the feels, and simply notice that there is a part of you distressed, overwhelmed, confused, hurting…etc

    Breathe with that part, maybe even put your hand on your heart to support that part.

    Begin to say to this part quietly within, whilst adding your own feelings:

    “I am so sorry you got to feel ………..(sad, insert your feeling here)”

    Drop into the feeling, deeply allowing that part of you to experience how it is/was, as well as acknowledging how it is for that part. Saying yes to that part who tries so hard to have their story told, and how it was/is for them.

    Then to say the sentence out loud to that part. “I am so sorry you got to feel ………..(sad, insert your feeling here)”

    Drop into the next feeling and what is there and repeat the process, each time directly experiencing, surrendering to the feeling in the body with that part, like holding a friends hand whilst they grieve.

    Apologising

    Here are some examples of feelings and ways to acknowledge the reality of that part:

    “I am so sorry you felt betrayed….”

    “I am so sorry you were made to feel ……”

    “I am so sorry they didn’t see you….”

    “I am so sorry you never felt enough……”

    “I am so sorry you felt as though you didn’t matter…..”

    “I am so sorry you……”

    “I am sorry you…”

    Keep going until there is just peace.

    This work is inspired by Internal Family Systems Therapy, Compassionate Key work as well as the Hawaiian healing practice, Ho’oponopono, one of forgiveness and reconciliation that restores harmony within you and around you.

    Daily Practice

    When things get tough, a daily practice is essential to keep vigilant in meeting the energy that is struggling to be digested, integrated and felt. Add complex grief in there, where trauma is intermixed with grief, you have a wild ride of feelings.

    Taking time to sit with the parts of us who got hurt, frightened, overwhelmed and distressed, to connect to that part and apologise helps create new neurological pathways, burns up cellular memory and uses memory reconstruction to heal long forgotten parts of us that still get triggered in our everyday life. What shows up is the experience of coming home to yourself and the peace of who you really are.

    You may like to set some time aside everyday to sit and connect with this part, to drop into the body and begin to find the feelings trying to be seen and start to say, “I am so sorry you feel so frightened (insert your feeling here)”, “I am sorry you felt like you…….” etc

    Then see what changes in your life.

    _______________________________________

    Written by Brenda Sutherland (Founding Director of The Awakening Group)

    We would love to hear what changes in your life. Simply add your comments below.