During my sessions with clients one of my ways of working is through movement and allowing young parts to be present alongside our adult complex. During the moments after the connection and the practice of dual awareness, the general consensus is a feeling of more control in one’s life.
I know this journey, when I’m feeling as though I’m heading out of my window of tolerance, I’ll take 10 minutes to move and connect – these precious moments have allowed me to navigate inner conflicts, process difficult emotions, and step into a deeper sense of personal power.
If you’ve ever felt like you’re at war with yourself or stuck in old patterns, these tools can help you reconnect with your inner strength and reclaim your agency.
During my moments of being with myself, I’ll allow multiple parts to be present, bringing dual awareness to the contradictions that are currently co-existing inside of me. The movement of my body allows me to be present in the now while also acknowledging past emotions or memories. It’s what allows me to remember and feel past pain without becoming completely overwhelmed by it. Instead of drowning in old wounds, I can stay anchored in the present while observing those feelings with compassion. Movement allows me to integrate the young parts of myself with my adult self, creating a bridge between past and present.
For example, if I recall a painful childhood experience, dual awareness helps me say, “That happened, and it was hard. But I’m safe now.” This shift is powerful because it stops me from being completely pulled into old narratives. It allows me to observe rather than be consumed—and that’s where my power lies.
Have you ever noticed your body becoming flooded and your response to a situation seeming extreme. At times, I notice my insecurities come out when I’m around someone who I admire. I suddenly feel insecure, and my body wants to become smaller, whilst another part of me wants to take up space and show them how interesting I am. But, by checking in and bringing awareness to this I understand suddenly, that I’m back at school, 11 years old, the first day of secondary school and I just want to fit in and feel ‘good enough’. The thing is I’m no longer 11 and starting my first day. I’m an adult who is ‘good enough’. In that moment I remind myself ‘I’m safe and not going to be rejected’, I can just be me and that is enough.
An Exercise to Step Into Presence and Power
If you’re feeling overwhelmed or disconnected, this exercise can help bring you back into the present while reinforcing a sense of strength.
The Grounding & Power Activation Practice
- Find a Safe Space and sit comfortably, feet on the floor, hands resting on your legs. Take a deep breath in through your nose, filling your belly, and exhale slowly through your mouth
- Gently acknowledge any emotions or sensations. You might say to yourself: “I notice that I’m feeling anxious right now. That’s okay.”
- Look around and name:
- 3 things you see
- 2 things you hear
- 1 thing you can touch or feel
- Close your eyes and picture yourself standing tall, grounded, and confident. Imagine a warm light in your chest, expanding with each breath. Say to yourself:
- “I am here now.”
- “I am safe.”
- “I have the power to choose how I respond.”
- If a strong emotion is present, ask: “Which part of me is feeling this way? “Imagine sitting with it like a wise, compassionate guide. Offer it reassurance: “I see you. I hear you. I’ve got this.”
You may want to add movement to this exercise, do all the steps from number 2 and afterwards notice how your body moved and the shapes it made. Also, bring awareness to what is present for you after the exercise.
By practicing this regularly, I strengthen my connection to myself. I no longer feel at the mercy of my emotions or past experiences—I become the conscious creator of my life.
Owning My Power
Through dual awareness and parts work, I’ve learned that my past doesn’t have to define me. I can hold space for old wounds while staying rooted in the present. I can listen to the different parts of me without letting them run the show. And most importantly, I can choose how I show up in my life—with clarity, confidence, and power.
If you’ve ever felt disconnected from yourself, I encourage you to try this practice. Your power has always been there—it’s just waiting for you to reclaim it.
