Remember that this is an entirely silent experience.
The minimum time is 1.5 minutes: 30 seconds in your True Adult seat, 30 seconds in your Child’s seat, and again, 30 seconds in your True Adult seat. This is one round, and again, the minimum time to do the Child-Adult Meditation. You can remain in each seat for a longer period of time, as long as you remain aware of the other. In the True Adult seat, you are consistently focused on your Child. In the Child’s seat, you are freely having your experience as you simply maintain your awareness that there is a big person sitting across from you with a desire to be with you.
Step 1: Always begin and end in the True Adult seat, just as you would in a Child-Adult Conversation.
Once in the True Adult seat, your whole focus is to practice healthy separateness, which is your only focus in this first step. You can use any technique to help you recognize that any undesirable feelings or thoughts belong to your Child. They never belong to you as a True Adult. Your Child is the one who is engaged in life, and saddled with negative beliefs/programs that have led to undesirable feelings and thoughts.
As a True Adult, remember that you are an observer, a witness of your Child. You might think of your Child as a physical being, imagining how you would feel sitting across from, and looking at an actual physical Child you know.
Once you experience some level of separateness, you’re ready to switch seats.
Step 2: Once in the Child’s seat, you get to be wherever you are in terms of your thoughts and feelings.
Remember, this is a silent experience. Imagine, and begin to experience that this big person is interested in you, with a desire to know you better. Before switching back, begin to notice, and even allow yourself to begin receiving the presence of this big person sitting across from you. When you are ready, switch seats.
Step 3: Back in your True Adult seat. Again, reestablish your separateness to the best of your ability.
(Remember, this is your opportunity to practice your separateness), and then open to your Child to receive his or her experience. Get a sense of the difference that your presence is making for your Child. Then either complete or go back to number 2, number 3, number 2, number 3… completing in number 1.
