What this practice does

Self-sabotage often appears when you move toward something meaningful. When you imagine change, success, or fulfillment, protective parts may activate to keep you safe. These parts can show up as avoidance, procrastination, doubt, or pulling back at the last moment. Behind them often lie suppressed emotions, old fears, or unmet needs that were never fully acknowledged.

This trauma-informed parts work exercise helps you meet these protective parts directly, understand their role, and give them what they need so they no longer stand in your way.

How it works

Through guided parts work, you are invited to make contact with the part of you that resists change or success. You will explore what this part is trying to prevent, which emotions or memories it protects, and why it developed in the first place. As these layers are understood and integrated, space opens for the empowered part of you that is ready to move forward.

What is parts work

Parts work is a way of working with the different inner parts that developed through life experiences, especially when it once felt unsafe to feel, express, or take up space. Protective parts can show up as self-sabotage, resistance, perfectionism, or shutdown. By meeting these parts with curiosity rather than force, inner conflict reduces and change becomes possible.

How to use this exercise

Find a quiet place where you feel safe and will not be disturbed. Sit or lie down comfortably, press play, and follow the guided audio. You will be invited to speak from different parts of yourself and listen to what they need, at your own pace.

What you’ll need

A quiet, safe space
About 40 minutes of time. The audio is 33:53 and includes space for pauses and reflection.

What’s included

A 33:53 guided parts work audio practice
Clear, step-by-step guidance to work with protective parts
Integration prompts to reconnect with your authentic, empowered self

Who it’s for

Anyone who feels stuck in self-sabotage patterns, avoids taking action, or resists the very changes they long for.

Results you can expect

Insight into the root triggers of self-sabotage
Healing and integration of the protective parts behind it
Release of suppressed emotions with compassion
More access to motivation, clarity, and authentic action

A practical note

This exercise is designed as a practical, trauma-informed tool you can return to whenever self-sabotage gets activated. For less than the price of one therapy session, you gain ongoing access to a guided practice that helps you work with resistance at its root.

Duration: Audio 33:53. Plan about 40 minutes including pauses.