The Loop of Overwhelm and Story
When we're faced with overwhelming emotions or narratives, the tendency might be to play into the story. “They’re a bad person,” or, “I’m a bad person,” or, “They’re bad because...,” followed by the impulse, “I’m going to tell them what for.”
Or we might internalize it: “I’ve done something wrong, and I deserve to be punished.” These feelings arise and confirm the story, and then the story reinforces the feeling — creating a kind of loop.
Grounding and WholenessHow does the principle of grounding and welcoming help us come back to our humanity, our sense of wholeness?
It allows us to have an inner relationship — one where we are not dominated by the overwhelm.
The Power of Pausing
We pause. We literally stop. This stopping isn’t about stopping our thoughts or feelings — we can’t do that — but it’s about becoming aware around them, nonjudgmentally and with kindness.
Even while walking, we might stop or sit down. We don’t have to, but the pause is an invitation to check our intention.
Checking Intention
Where are we coming from? Are we acting from anger, hurt, frustration? Or can we acknowledge that and bring in compassion and space?
We can say, “Okay, I’m now inviting a sense of softness and care as I be with myself,” with the intention to be kind.
Grounding Through the Body
We pause, check intention, and settle — letting things settle.
We let the body sense the ground: feeling our feet on the floor, our body on the seat, the bed, the earth — feeling contact.
Letting the body take refuge there, enjoying the neutral sensations of touch and contact.
Whole-Body Sensing
We rest there, sensing the body as a whole, breathing and being.
We might notice the feeling of fabric on the skin.
This is grounding through whole-body sensing.
Welcoming What’s Inside
We might sense something stirring inside — something overwhelming. We can put a hand on our chest, our tummy, or both, and begin to welcome it.
We may not be ready to fully welcome, but we can acknowledge it: “Oh, you're there inside of me.”
We come alongside from a grounded, spacious being.
Spaciousness and Hello
Spaciousness means sensing the space around the body — beyond the four walls, up into the stars.
All this space, grounded, entertains what’s inside.
We say a gentle “Hello” to it — “Hello to you inside there.”
Coming alongside with kindness and care.
Permission and Connection
We might ask: “Is it okay for me to say hello to you?”
If it is, we say, “Hello. Hello.”
A soft greeting, with warmth and care, to that part or quality inside.
Listening for Response
We might notice how the body responds. It might not respond, and that’s okay.
We just keep saying, “Hello. Hello.”
Sitting alongside with kindness and care.
Recognizing Needs
We recognize that these feelings point to needs — met or unmet:
Needs for care, safety, peace, love, closeness, healing, fun, play, well-being, freedom, connection, friendship, authenticity, truth, flow, naturalness, deep rest.
Letting Needs Emerge
We sense what needs are important to these parts right now — if they’re available.
It may take time for them to emerge and be known.
What’s most important is simply being unconditionally here for those parts.
Allowing Without Fixing
We allow the parts to be just as they are, without trying to fix or change them.
In doing so, they’re effectively coming home.

NVC Meeting my Vulnerable parts compassionately

Presence Deep Rest Meditations and Reflections inspired by Focusing, Mindfulness and Nonviolent communication Embodied Relational Presence training and personal coaching.  https://www.living-presence.co.uk/

NVC Meeting my Vulnerable parts compassionately

Simon McKibbin Presence Meditations & Reflections