Hello and welcome.
Take a moment to find a position that feels supportive for you.
You might close your eyes if that feels comfortable or simply soften your gaze.
And before we do anything else,
Just notice that you're here.
You don't need to become calm or clear your mind.
You don't need to make anything inside of you go away.
If you've come to this practice because everything feels like a lot right now,
Because there's too many thoughts,
Too many feelings,
Too many needs pulling you in different directions,
You don't have to sort out all of that before we begin.
You can just arrive.
Exactly as you are.
Take a slow breath in.
And let it leave your body in whatever way feels natural.
Again,
Just breathing in.
And breathing out.
You may already be aware of several different voices or feelings inside of you.
Maybe one part of you is anxious.
Another is trying to figure out what to do.
Yet another is criticizing you for not handling things better.
And maybe there's a part that just wants to run away from everything.
A part that wants to shut down.
Or a part that wants someone else to take care of you.
You don't have to decide which one is right.
For now,
Just notice.
There's an awful lot here.
And it makes sense that I feel overwhelmed.
And internal family systems we sometimes call these different experiences parts.
You don't have to use that language if it doesn't fit for you.
You can simply think of them as different feelings,
Thoughts,
Protective reactions,
Or voices within you.
Each one may be responding to something in its own way.
And rather than asking any of them to leave.
See if you can gently acknowledge their presence.
You might silently say.
I know there are a lot of you here right now.
I'm listening.
You don't have to go away.
Notice what happens as you say that.
You may feel some settling.
Or you may not.
A part of you may even respond.
But you don't understand,
This is really urgent.
And if so,
See if you can answer gently.
I hear that.
You don't have to convince me.
I know this feels important.
And take another breath.
And out.
There may be an impulse right now to figure everything out.
To determine which feeling needs your attention first.
To solve the problem.
See if for just this moment you can let yourself step out of the role of problem solver.
Imagine that instead of standing in the middle of all of these voices trying to quiet them,
You are simply trying to create a little more room around them.
Almost as though you're opening the door to a larger space.
There is room for the anxious part,
Room for the angry part.
Room for the exhausted part.
Room for the one who doesn't know what to do.
And room for the one who wishes none of this were happening.
Nothing has to be pushed outside.
And somewhere within that space,
See if you can notice even the smallest bit of you that is able to observe what's happening.
The part of you that can say,
Wow,
There's a lot going on inside me right now.
That noticing itself matters.
In IFS,
We might call this deeper presence,
Self,
With a capital S.
Self isn't another part that has to overpower everyone else.
It isn't the perfectly regulated version of you.
It's the place within you that can bring a little curiosity.
Compassion.
Patience,
Or steadiness.
To whatever is here.
And you don't need to feel completely connected to it.
Maybe right now,
There's only 5% more space.
5% more compassion.
5% of you that can say.
I'm here.
That is enough.
Imagine that steadier presence stepping forward just a little.
Not to take control or silence everyone.
But almost like a caring adult entering a room where many frightened or overwhelmed people are talking all at once.
You don't need to answer everyone immediately.
You might simply say.
I see all of you.
I know you're trying your best to help me.
I know some of you are scared.
I know some of you are tired.
I know some of you really want me to do something right now.
And I'm here with you.
Take a breath and relax.
And out.
You may even imagine putting a hand over your heart,
Your chest.
Or your abdomen.
Anywhere that feels comforting.
And let your body feel the message.
You don't have to manage all of this alone.
Sometimes,
Just like people,
Our parts become louder because they're afraid no one is listening.
So rather than asking them to quiet down,
You might ask.
Is there something you really want me to know right now?
And then just listen.
You don't have to have a conversation with every feeling.
You don't have to dig into the memories.
You don't need an answer at all.
Simply notice what arises.
Maybe it's a word,
A sensation,
An image,
Or a need.
Or perhaps nothing.
Whatever is here is okay.
And have many parts answer at once.
Just let them know.
I hear you.
I'll give you a few minutes to sit with us and check in.
Is there something you really want me to know right now?
Without trying to fix or solve.
Just be present.
Notice if there's one thing your system might need right now.
Not everything it needs,
But maybe just one small thing.
Rest,
Quiet,
Food,
Movement,
Reassurance,
Connection.
Permission maybe not to know.
Or maybe simply a few minutes without being asked to do anything.
And if you can't identify a need,
Well,
That's okay too.
Sometimes the very kindest thing we can offer ourselves is not an answer.
But just companionship.
I don't know what we need yet,
But I'm staying.
Take another slow breath in and out.
And imagine letting these different parts of you know.
You don't have to disappear for me to be okay.
You don't have to stop feeling what you feel.
And you also don't have to carry everything all by yourself.
I'm here now.
Maybe there's a small shift in the way that you're relating to yourself.
The feelings may still be present.
The thoughts may still be loud.
The problems may still need attention.
But perhaps you're no longer standing against yourself.
You're standing beside yourself.
And that is a meaningful change.
Take a final few breaths here.
Deep breath in through the nose.
And long exhales out through your mouth if that's available to you.
Let yourself feel the support beneath you.
Notice the room around you.
The sensations and sounds.
And whenever you're ready,
Gently open your eyes or lift your gaze.
As you move back into your day,
Remember.
You don't have to get rid of your parts to find yourself.
Sometimes self appears when we stop demanding silence.
And begin offering presents.
There can be many voices inside of you.
And still be someone there who can listen.
Someone who can care.
Someone who can say,
I'm here.
We'll take this one thing at a time.
Thank you so much for taking this time with me today.
I hope that Self found this helpful to be present with these parts.
Please feel free to come back to this meditation should you ever need.
And take care,
My friend.
You
