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Living practice protocol

Structured inner work using established therapeutic frameworks — self-help level; seek licensed therapy for trauma or crisis.

Time: 20–30 minutes

Steps (do them in order)

1. Sit with journal; name one recurring trigger from the past week (situation, not person-as-enemy).
2. Shadow prompt: ‘What trait in others irritates me here?’ Write how that trait might exist in me at 10% intensity — non-judgmental.
3. Thought record (CBT): Situation → Automatic thought → Evidence for/against → Balanced thought → New feeling (0–10).
4. Parts dialogue (optional): ‘Part that feels X, what are you protecting?’ Write the part’s answer in its voice; thank it.
5. Identify one boundary or self-care action for 72 hours based on the balanced thought.
6. If distress exceeds 7/10 or trauma surfaces, pause and contact a licensed mental health professional.

Sources & lineage

Jungian shadow work (C.G. Jung, Robert A. Johnson’s Inner Work); Cognitive Behavioral Therapy thought records (Beck); Internal Family Systems-inspired parts dialogue (Richard Schwartz, published model).

Safety & ethics

Educational self-practice only — not medical, legal, or crisis care. Stop if you feel unsafe or highly distressed. Seek licensed professionals for trauma, mental-health emergencies, or health conditions. Do not use divination to control others.

More practices across the site use the same evidence-informed library. See Editorial Policy · Disclaimer · Meditations hub.