PART 1: COMMANDMENTS OF THE DEMANDING VOICE

• Write a list of all of the demands (the shoulds, shouldn’ts, musts and mustn'ts) that you are consciously aware of.
  

For example:

You should be slimmer

You should have done more today

You shouldn’t have eaten that

You should go for a walk everyday

You should be more organised

You should be able to cope better

You should be able to say no to that food

• Notice how the demands feel within the body. Locate it & spend some time connecting with it.

• How can you respond to this part of you with love and compassion?

• What support does this part of you need right now?

PART 2: GUIDELINES TO FOLLOW FROM YOUR COMPASSIONATE ADULT PART

• Write a list of some more supportive guidelines that you can listen to and follow from your compassionate, adult part.

For example:

I’m on the right track to building a loving and accepting relationship with my body.

You did all that you had capacity for today.

I didn’t manage a walk for whatever reason. What movement would my body enjoy right now?

I’m doing my best with the resources I have right now. And I’m proud of that.

I’m doing exactly what’s needed right now to explore my relationship to food at the moment.

• Notice how these responses feel within the body.

• What impact does these kinder, softer and gentler words have on the body?

PART 3: CONTINUE BUILDING AWARENESS

As you continue to move through your days, you may start to notice now many demands that you place on to yourself. Bring them into your awareness and offer them some presence, space and love.

Below you will find some somatic practices, of ways that you can begin to respond to your body and your experience

Happy exploring xx