Inner Voice Exploration Tips
Alison Miller, Ph.D.
Listen to Your Voices
Voices are your insiders speaking to you. They are not signs
that you are psychotic.
Listen to what they say and ask them questions to clarify.
Don’t be upset if they use foul language or make threats.
They are just using the language they heard in childhood.
They are just doing their jobs, jobs they were given in
childhood.
Most of them are child parts of you.
If You Don’t Hear Voices
You can initiate inner conversation by thinking to your
insiders. Treat your thoughts like people.
Think a question in your head, and then listen for an
answer.
The answer could be words that come to you, or a
thought, or a picture.
Continue a dialogue with the part of you that
answered. Continue to ask questions, to understand
who your insiders are and what they may want you to
know.
If You Don’t Hear an Answer
Try writing your question with one hand, then using
the other hand to respond.
Take a blank piece of paper and invite your insiders to
draw something.
Draw a picture and then let the other hand draw one.
Ask for a clarifying dream.
Record your dreams as soon as you wake, since they
usually contain messages about your insiders or about
your experiences.
The Most Common Voices
… are enforcers making sure you obey the abusers’ rules,
which are:
Silence – don’t disclose about the abuse
Maintain a façade of normalcy, or of craziness if you’ve
been discarded
Obedience to past and present abusers
Loyalty to past and present abusers
Isolation from outsiders
These parts believe the abusers know everything.
Starting to Communicate
The voice says “Don’t talk. Don’t tell. Silence.”
Think to the voice and ask why. Ask what will happen if
you talk.
You may hear a threat (usually delivered in the voice of
an abuser), which is usually a threat the insider heard
in the past.
Assess how realistic it is in the present.
Finding Out About Your Insiders
Ask them non-threatening questions:
How old are you? (most are children)
Where do you live?
Do you know who I am?
Invite them to ask you questions.
Don’t interrogate. They may have been interrogated in
the past.
Don’t react if they insult you.
Sympathize with their difficult jobs.
Types of Insiders Created by
Abusers
Front people
Pain holders, hurt kids
Guards, soldiers who
maintain security
Record keepers
“Demons”
“Animals”
Spiritual leaders, witches
Language learners
Sexual specialists
Sacrificers, dissectors, self-
harmers
Spies, assassins, mules
Backups
Re-activators
Undesirables
Garbage Kids (discarded by
perpetrators)
Floaters (watchers unknown
to perpetrators)
9
Guards Give Warnings
Kinds of Warnings:
A sudden pain
An electroshock sensation
A frightening picture
Sleepiness or dizziness or a drugged feeling
An overwhelming emotion
These are usually “Don’t talk” or “Don’t Remember”
warnings, showing what the insider was told will happen
if you talk or remember.
If You Are Given a Warning …
Ask to speak to the inner person who gave the warning.
Ask that person what message he or she is giving.
Suggest that the person uses words instead, and promise
you will listen if words are used. Say that words will make
it clear what they want.
If they complain that you don’t listen to them,
acknowledge that you haven’t listened in the past but
promise to listen more.
Ask them to listen to you too, because you may know
more about the present world than they do.
Updating Your Insiders
Many insiders do not know what year it is or where you
live now.
Find out what year they think it is and where they
think you live.
Show them internal pictures of what you want them to
know.
Let them know that the body has grown up.
If you are currently safe, let them know it. But don’t if
you aren’t sure of your safety.
Mending Fences
Often front people and insiders hate one another.
Front people see insiders as demons or abusers (“human
spirits”) because that’s what they have been told, and some
insiders have been told they have to be the person who
“created” them (split them off).
Insiders are not really these things or people, even if they
believe they are. Most are hurt kids or teens.
Often insiders look down on front people because they are
so ignorant about what really happened. But they were
designed that way.
Front people know a lot about current life, and have the
task of managing work, finances, child care, etc.
Understand the Front People
Recognize that the front people have a challenging job:
handling daily adult life, making food, driving, child
care, working, often while in pain or having
flashbacks.
Try not to interfere with their jobs.
Find gentler ways to communicate with them, like
words rather than pain.
Find good times to communicate with them—not
when they are working or studying or with children.
Bridging the Gap
There is often a wall or a deliberately designed gap
between the front people and the ones who are meant
to stay inside unless called out to do assigned tasks.
The abuser group do not know if you make a hole in
the wall or reach out across the gap—as long as no part
of you tells them.
Inner communication is the key to healing.
Even when the front people can’t talk inside, the
internal leaders can talk to others and change things
inside.
Talk to One Another
The perpetrator group kept many secrets from you,
and you can find them out by talking to one another.
They kept you from one another so they could deceive
each of you differently.
The group does not know if you’re doing this, as long
as you don’t tell them.
One big secret is reporter parts, who are supposed to
tell on you if anyone disobeys the rules. Find the
reporters and give them new jobs, like telling you if
anyone contacts the group.
Update Everyone
Send out general messages to everyone inside about such
things as:
The body’s age in the outside world
Where you live, what the front person does, and
details of your daily life
Where the abusers are currently
Change Your Inner World
Are people trapped in scary or horrible places? You can
let them out, help them clean up and get dressed, and
you can give them better living quarters.
Pay particular attention to “garbage kids” who were
discarded or punished by the abusers for disobedience.
They are brave and strong.
Internal caregivers can look after little ones.
Change People’s Jobs
Ask your insiders about what their jobs are and
whether they like them.
Some may want new jobs which are about protecting
the whole person rather than protecting the abuser
group.
Some kids will want to just be kids, play and have some
fun.
You can construct internal playgrounds, with books
and toys and other things which help kids feel safe and
grow up gradually.
Create an Internal Democracy
Make sure your governing council represents the needs
of everyone inside.
You are all interdependent as parts of a single brain.
Understand why everyone is needed.
Pain and emotion holders help the “tough guys” to not
feel pain or weak emotions.
Tough guys who had to do bad things kept you alive
and prevented something worse.
Dive into the world of inner voices and learn ways to communicate with them effectively. Understand the different voices within you, how to initiate conversations, handle silence, and explore the insights they offer. Discover methods to engage with your insiders, ask questions, and unravel their messages. Embrace a new perspective on self-awareness and introspection through this journey of inner voice discovery.
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Presentation Transcript
Listen to Your Voices Voices are your insiders speaking to you. They are not signs that you are psychotic. Listen to what they say and ask them questions to clarify. Don t be upset if they use foul language or make threats. They are just using the language they heard in childhood. They are just doing their jobs, jobs they were given in childhood. Most of them are child parts of you.
If You Dont Hear Voices You can initiate inner conversation by thinking to your insiders. Treat your thoughts like people. Think a question in your head, and then listen for an answer. The answer could be words that come to you, or a thought, or a picture. Continue a dialogue with the part of you that answered. Continue to ask questions, to understand who your insiders are and what they may want you to know.
If You Dont Hear an Answer Try writing your question with one hand, then using the other hand to respond. Take a blank piece of paper and invite your insiders to draw something. Draw a picture and then let the other hand draw one. Ask for a clarifying dream. Record your dreams as soon as you wake, since they usually contain messages about your insiders or about your experiences.
The Most Common Voices are enforcers making sure you obey the abusers rules, which are: Silence don t disclose about the abuse Maintain a fa ade of normalcy, or of craziness if you ve been discarded Obedience to past and present abusers Loyalty to past and present abusers Isolation from outsiders These parts believe the abusers know everything.
Starting to Communicate The voice says Don t talk. Don t tell. Silence. Think to the voice and ask why. Ask what will happen if you talk. You may hear a threat (usually delivered in the voice of an abuser), which is usually a threat the insider heard in the past. Assess how realistic it is in the present.
Finding Out About Your Insiders Ask them non-threatening questions: How old are you? (most are children) Where do you live? Do you know who I am? Invite them to ask you questions. Don t interrogate. They may have been interrogated in the past. Don t react if they insult you. Sympathize with their difficult jobs.
Types of Insiders Created by Abusers Front people Pain holders, hurt kids Guards, soldiers who maintain security Record keepers Demons Animals Spiritual leaders, witches Language learners Sexual specialists Sacrificers, dissectors, self- harmers Spies, assassins, mules Backups Re-activators Undesirables Garbage Kids (discarded by perpetrators) Floaters (watchers unknown to perpetrators) 9
Guards Give Warnings Kinds of Warnings: A sudden pain An electroshock sensation A frightening picture Sleepiness or dizziness or a drugged feeling An overwhelming emotion These are usually Don t talk or Don t Remember warnings, showing what the insider was told will happen if you talk or remember.
If You Are Given a Warning Ask to speak to the inner person who gave the warning. Ask that person what message he or she is giving. Suggest that the person uses words instead, and promise you will listen if words are used. Say that words will make it clear what they want. If they complain that you don t listen to them, acknowledge that you haven t listened in the past but promise to listen more. Ask them to listen to you too, because you may know more about the present world than they do.
Updating Your Insiders Many insiders do not know what year it is or where you live now. Find out what year they think it is and where they think you live. Show them internal pictures of what you want them to know. Let them know that the body has grown up. If you are currently safe, let them know it. But don t if you aren t sure of your safety.
Mending Fences Often front people and insiders hate one another. Front people see insiders as demons or abusers ( human spirits ) because that s what they have been told, and some insiders have been told they have to be the person who created them (split them off). Insiders are not really these things or people, even if they believe they are. Most are hurt kids or teens. Often insiders look down on front people because they are so ignorant about what really happened. But they were designed that way. Front people know a lot about current life, and have the task of managing work, finances, child care, etc.
Understand the Front People Recognize that the front people have a challenging job: handling daily adult life, making food, driving, child care, working, often while in pain or having flashbacks. Try not to interfere with their jobs. Find gentler ways to communicate with them, like words rather than pain. Find good times to communicate with them not when they are working or studying or with children.
Bridging the Gap There is often a wall or a deliberately designed gap between the front people and the ones who are meant to stay inside unless called out to do assigned tasks. The abuser group do not know if you make a hole in the wall or reach out across the gap as long as no part of you tells them. Inner communication is the key to healing. Even when the front people can t talk inside, the internal leaders can talk to others and change things inside.
Talk to One Another The perpetrator group kept many secrets from you, and you can find them out by talking to one another. They kept you from one another so they could deceive each of you differently. The group does not know if you re doing this, as long as you don t tell them. One big secret is reporter parts, who are supposed to tell on you if anyone disobeys the rules. Find the reporters and give them new jobs, like telling you if anyone contacts the group.
Update Everyone Send out general messages to everyone inside about such things as: The body s age in the outside world Where you live, what the front person does, and details of your daily life Where the abusers are currently
Change Your Inner World Are people trapped in scary or horrible places? You can let them out, help them clean up and get dressed, and you can give them better living quarters. Pay particular attention to garbage kids who were discarded or punished by the abusers for disobedience. They are brave and strong. Internal caregivers can look after little ones.
Change Peoples Jobs Ask your insiders about what their jobs are and whether they like them. Some may want new jobs which are about protecting the whole person rather than protecting the abuser group. Some kids will want to just be kids, play and have some fun. You can construct internal playgrounds, with books and toys and other things which help kids feel safe and grow up gradually.
Create an Internal Democracy Make sure your governing council represents the needs of everyone inside. You are all interdependent as parts of a single brain. Understand why everyone is needed. Pain and emotion holders help the tough guys to not feel pain or weak emotions. Tough guys who had to do bad things kept you alive and prevented something worse.
