Working With Your Parts: Experiential Practices to Shift Resistance
Why Experiential Work Matters
You might already know what you “should” be doing, but still feel stuck. That stuckness isn’t a character flaw. It’s often a sign that your system needs a different kind of support. In this post, we offer three gentle, body-based practices that invite collaboration with your resistance, rather than confrontation.
Insight alone doesn’t always shift the pattern. We need to experience something different in the body, in relationship, in the present moment. Somatic practices create opportunities for the nervous system to register new cues of safety and possibility, which is something no amount of logical reasoning can force.
Practice 1: Awareness and Breath to Shift Nervous System State
Sometimes we brace against our own breath without realizing it. When we soften into awareness, even for a few moments, something begins to shift.
Try this:
• Sit or lie down.
• Notice your inhale and exhale without trying to change it.
• Ask: what does my breath want right now, not what I think it should do?
• Let the breath guide the body’s next impulse: sigh, yawn, stretch.
• Track how these changes your felt sense of readiness.
Breath isn’t just a tool, it’s a messenger. When we listen without manipulating, we create space for deeper internal feedback to emerge.
Practice 2: Movement as a Messenger
Movement is one of the most direct ways we can shift our internal state. When done with intention and curiosity, it becomes a form of dialogue with the parts of us that may not have words.
Try this:
• Stand up and let your body choose one movement (reach, sway, twist).
• Let that movement repeat, slowly.
• Ask yourself: what emotion or message is in this movement?
• Does the rhythm want to shift?
• Follow the sensation without judgment. Let it complete.
We don’t have to interpret everything. Sometimes the body simply needs to express something and be witnessed in that expression.
Practice 3: Working with a Resistant Part (IFS-Inspired)
Some parts resist because they’ve had to. They remember pain, rejection, or burnout. This practice lets you connect with that protectiveness, instead of pushing past it.
Try this:
• Close your eyes and invite the resistant part to be present.
• Ask: what is this part protecting me from?
• Greet it with curiosity. No pressure to change.
• Ask: what does this part need from me right now, permission, pacing, reassurance?
• End by thanking the part for trying to help, even if it’s blocking you.
When parts feel seen rather than forced, they often soften. This isn’t about bypassing resistance, it’s about building relationship.
The Goal Isn’t Force, It’s Collaboration
Resistance doesn’t mean failure. It’s communication. When we listen closely and engage with compassion, we begin to move from survival into choice.
These practices aren’t about fixing yourself. They’re about noticing what your system needs and learning to respond with care rather than coercion. Over time, this is what rewires our internal sense of safety.
If you’re curious about working with your system rather than against it, we’re here. Contact us or fill out a New Client Form to be matched with one or more of our therapists. If you’re ready, book a free consult or appointment today.
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That’s okay. These tools are invitations, not expectations. If your system doesn’t shift right away, it’s likely protecting you in a way that once made sense. You’re not doing it wrong, you’re just meeting yourself with more honesty.
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There’s no single “right” way to connect with your body or your parts. If you’re moving with curiosity and care, you’re already on the right track. Let the outcome be insight and connection, not productivity.
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Many people use these practices solo with great benefit. But if anything feels overwhelming or confusing, a therapist trained in somatic or parts work can offer support and co-regulation.
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Services
• IFS Therapy in Surrey
• Online Somatic Therapy
• Anxiety Counselling in Surrey
Disclaimer: The content on this website is for informational purposes only and does not constitute medical, psychological, or mental health advice. It is not a substitute for professional care. Always consult a qualified healthcare provider for diagnosis and treatment.