In this short calibration session, you’ll act as a scientist in your own life: pick one moment (judgment, trigger, or shut-down), notice where it lands in your body, listen to the younger part that’s hiding, and capture exactly what it says without forcing a fix. You’ll leave with one clear story line and one healthy next step.

⬇️ Download the free guided worksheet (PDF): “Your 15-Minute Shadow Work Practice”
👉 https://kelseymiles.kit.com/1804cb87ad

Prompts in this guided practice:

Pick one focus: Judgment / Trigger / Numb-Shut-Down (briefly describe)
Body check (before/after): what I noticed & where (head/throat/chest/stomach/other)
What was said (verbatim if possible)
If I pictured a younger me: age & what they said (optional)
After-care: choose one (short walk, tea, warm meal, text a friend, pet time)

What you’ll need
A quiet spot, ~15 minutes, and something to write with.
Return to this practice when needed.

Safety
Please do this when you’re feeling grounded and unhurried. If discomfort rises above 7/10, pause and return later (or do it with a licensed professional). Educational only; not medical or mental-health advice.

Framework
This practice sits in CALIBRATE (Calibrate → Experiment → Optimize).

I would love to hear from you.
kelsey@kelseymiles.com | kelseymiles.com

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