What are you craving or deeply longing for right now?
This could be a desire for something tangible, a state of being, a connection, or a quality you wish you possessed or experienced.
Where do you feel this in your body?
Place a hand there. What is the shape of the feeling? Its texture, temperature, or movement?
If this strong feeling or longing part could speak, what would it say?
How can you offer this part of you understanding or compassion right now, even if the feeling is uncomfortable?
Beneath the surface, what core need (e.g., safety, connection, acceptance, understanding, autonomy, purpose) or value might this be truly asking for?
Where are you in the cycle of this craving or longing?
Select a stage and reflect on your experience.
A Conversation with this Part
Imagine this longing or craving part of you sitting across from you. From your wiser, more compassionate self, what would you say to it?
Now, allow this part to respond. What does it say back to you?
One Gentle Next Step
Considering your reflections, what is one small, kind, or constructive action you could take for yourself, related to this insight, either now or in the near future?
Feeling Overwhelmed or Disregulated? Try a Micro-Intervention
“You don’t have to believe every craving or every thought that arises. Beneath the wanting is often a part of you longing to come home to safety and understanding.”
“Treat strong feelings not as enemies, but as messengers. What wisdom do they carry about your unmet needs or deepest values?”
“This feeling, like all feelings, is temporary. Observe it with curiosity and kindness, knowing it will pass. You are the sky; it is just a cloud.”
“Thoughts are mental events, not necessarily facts. You can notice them, acknowledge them, and choose not to be defined or driven by them.”