I was in college when the book Eat, Pray, Love came out, and I devoured it, dreaming of traveling the world and, along the way, finding the actual, real me. I’d fall in love with someone who’d see me so deeply that I’d finally understand myself. I’d meet a spiritual teacher who would give me the secret map to what I was supposed to do with my life. To be fair, I was 19, but I left the book feeling even more sure that if I wanted to claim my full potential (I desperately did), I needed to search outside of myself—across-the-planet outside of myself. So when I received funding to study abroad in Italy during the summer between my sophomore and junior years, I told myself that this trip was when everything would click into place. I’d find amongst the ruins of Rome my truest calling or, at the very least, some Mary-Chapin-Carpenter-style passionate kisses.
That summer was remarkable. I spent hours winding through the catacombs beneath the Eternal City, studying the art, iconography, and practices of first-century Christians. Among the final sleeping nooks of those who lived thousands of years before me, I often felt a tingling between my shoulder blades, a sense of knowing or connection or…something. But it was fleeting. Above ground, I drank too much coffee and wine, and I missed my mother back in Georgia more than I’d dare admit. Sometimes, outside the Pantheon or on the Spanish Steps, I’d write inspired lines of poetry, but more often I’d stew about the crush I wished was interested in me. I’d complain that our professor was too demanding. I’d whine about the July Roman heat, secretly dreaming of the beach trip my cousins were taking back in the States. I returned with a journal full of intentions—Look at the moon every night. When you drink your coffee, just do that. When you eat, savor each bite and identify each flavor. I don’t think I made it a week into my junior year without breaking every one. This isn’t to say I wasn’t forever changed by the experiences I had that summer. It’s just that I wasn’t forever changed in the way that I thought I was supposed to be.
Dr. Gabor Maté says that it’s hard to get enough of something that almost works, something that almost or temporarily gives us connection with our deep sense of knowing, of confident calm. Traveling is one of those things for me, and so I kept doing it, always feeling on the edge of discovery. And while each trip helped me better understand the limits of my perspective and gave me invaluable connections, insights, and first-date-worthy stories, I never seemed to be able to hold on to the highs that would come or to fully integrate the epiphanies into my everyday life. I turned to other things that almost worked—chasing degree after degree, training after training. It took me years to realize something so cliché that it’s plastered on coffee mugs and bumper stickers and Instagram reels galore: What you seek is within. I know, I know—I welcome the cringe. I tend to cringe it at adages like that, too, because they reek of being too simple, trite, untrue. And yet. By constantly looking outside of myself, constantly trying to fill a lack with more knowledge or travel or skills, I was overlooking the thing I really needed.
In truth, there is this knowing, calm, loving insight that has always been a part of me. In truth, for my whole life I’ve been collecting different pathways to this place that’s always been available. There’s belting out a song that pings perfectly in my range. There’s spreading out my jacket for a sit after a hike to a rocky outcropping. There’s that feeling, when I’m working a piece of clay on the wheel, pressure in, pressure down, when the wobbles smooth and it glides, centered and easy. It’s how I feel when I read a poem that both reveals and transports me, or when I stroke my dog’s soft belly and gaze into her dark brown eyes. It’s the sensation that slides in after a few minutes of loving-kindness meditation or when I stretch both hands skyward and arc my body first one direction, then the other. Breath moves easily through the tree limbs of my ribs, my heart feels unroofed—my shoulders drop, and my bones lighten. There’s a little rush of pleasure, a delight in being alive. I see intricacy and wonder where I didn’t before. I feel warmth towards the unfolding. I am confident, open, and clear.
What I’m describing is something you know. If you take a moment to soften your forehead, shake out your shoulders, and breathe into your spine, you’ll feel it. That sense of grounding, of clarity. The sovereign, real You. In Internal Family Systems therapy (or IFS), this is called Self—the part of you that isn’t a part, your authentic and unchanging center. As we heal, we learn to more consistently access and operate from this core. This makes it a whole lot easier to work with our various parts (a perfectionistic part or a validation-seeking part, for example) in loving and helpful ways. Things feel gentler. You start to gain a felt sense that, no matter what happens, you’ve got you. You begin make decisions not from an angry or desperate place but from this site of compassion, confidence, and calm.
Being in Self is magic, so it makes sense that we have whole industries built around trying to sell the sensation. And while retreats and classes and once-in-a-lifetime experiences can help you connect with you true Self through movement, nature, art, writing, connection, meditation, and more, the truth is they don’t bring you anywhere that you don’t already have the power go. You don’t need a retreat or an island vacation or the perfect yoga teacher to find you. Your Self is there always, and by beginning to notice how it feels, you can identify all kinds of ways to sink into it whenever you need to, for free.
What kinds of moving or breathing or being give you that sense of sovereignty, presence, and compassion? What simple actions bring you to that place of curious, connected calm? When you have that feeling, what is it like in your body? Do the ridges in your forehead smooth? Does your tongue relax? Is there a gentling in your hips and shoulders? Be a detective. Observe. Take notes. As your data grows, you’ll be able to draw a reliable map for this most precious of journeys, the one to you. All that’s required is the power of your attention—notice what works, and keep showing up for it. All your precious parts will be glad that you did.