Welcome.
Thank you for joining me today.
In this meditation,
We explore the concept of self-energy.
The concept of self-energy comes from a therapeutic modality known as IFS or internal family systems.
IFS is an evidence-based trauma-informed therapy modality and it believes itself is the core true nature of who you are.
The self is characterized by qualities such as compassion,
Calmness,
Curiosity,
Clarity,
Confidence.
It is considered to be the most authentic and centered part of you.
Everyone has self-energy.
The self is capable of healing and leading the internal family system.
People can often become disconnected from our self-energy due to life experiences,
Traumatic events,
And overwhelming experiences that destabilize our nervous system.
The goal of IFS therapy is to help you to reconnect with your true nature,
Your self-energy,
Allowing you to lead your internal family system with compassion and wisdom.
The self is seen as a compassionate,
Non-judgmental presence that interacts with different parts of you,
The parts that manage your daily life,
The parts that put out fires of strong emotions,
The exiled parts that feel wounded and lost and unwanted.
Self-energy restores balance.
When the self is in charge,
Healing can occur and the internal family system works harmoniously,
Returning you to wholeness.
So now let's explore our inner family and our self-energy.
Begin by finding a comfortable position.
Close your eyes if you feel safe doing so,
Or if you choose to keep your eyes open,
Find a fixed still point to rest your gaze softly upon.
Bring your attention to your breath.
Imagine the breath is flowing in and out of your heart center.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And now letting go of that rhythm.
Return to a breathing rhythm that feels right to you and natural,
Effortless,
Nothing to do,
Nowhere to go.
Notice your body,
Feeling the weight of your body against the earth or the chair.
Imagine as each point of your body connects to the earth.
Deep roots are connecting you to the center of our beloved earth.
You are grounded,
Connected,
Centered.
You are safe here.
And now bring your awareness to your inner world.
Begin by silently asking yourself to connect with your self-energy,
The calm,
Compassionate,
Wise part of you.
This wisdom and your self-energy is always present,
Even if it is sometimes hard to notice.
Imagine a gentle,
Warm light in your heart center,
Representing your true nature,
Your essence.
Your self-energy radiates peace and curiosity.
You are the self.
Your self is always there,
Listening,
Witnessing.
As you breathe from your heart center,
Feel the sensation of calm,
Strength,
Purpose.
Allow the self-energy to expand,
Becoming clear and noticeable with each breath.
You are grounded in self-energy,
And you are ready to explore your inner world with love,
Compassion,
Curiosity,
Acceptance.
So now as you feel connected to your self-energy,
Invite any parts of you that want to be heard,
That need to be seen and witnessed.
These parts have feelings,
Thoughts,
Sensations.
So notice any parts that want your attention today.
All parts are welcome.
You don't have to know exactly what they are.
Just witness they are present as they come forward,
Trusting that all parts show up when they're ready to be seen.
As a part emerges,
Simply notice it,
Witness it with your self-energy.
It may appear as an image,
A sensation,
A thought,
An emotion.
There's no need to judge it or analyze it or fix it.
Just witness it.
If it helps,
You may ask,
How old are you?
How do you feel?
Where have you been?
What happened to you?
Allow the part to express itself,
Knowing this part is trying to help you in some way,
Even if it doesn't know why.
If you feel resistance,
Acknowledge that too.
Simply breathe compassion,
Sending that warm light of energy to this part,
Allowing the part to be seen,
Even if it feels uncomfortable.
Witness the connection between yourself and this part.
And now from the place of self-energy,
Offer compassion.
Yourself may say something like,
I see you,
I hear you.
You don't have to carry this burden alone.
Allow yourself to connect with this part.
Offer kindness,
Compassion,
Understanding.
If this part feels ready,
Ask it what it needs from you right now.
Sometimes a part simply needs your attention,
Or it may need to be reassured that you are safe.
It may help to tell this part how old you are today.
It may help to tell this part how far you have come from that younger part of you.
And as you deepen your connection,
Ask the part,
What role do you play in my life?
What wisdom or protection do you offer me?
Allow the part to share its story with you.
No need to rush it,
Or fix it,
Or change it.
Simply listen.
You may choose to pause this right now.
If you want to listen longer,
Or you could write a few notes in your journal and bring it to therapy.
If it feels appropriate,
Gently invite this part to unburden itself.
You can say,
I invite you to release whatever pain,
Fear,
Or responsibility you've been holding on to.
You might imagine this part gently letting go of whatever it no longer needs,
As if it is dropping a burden on its back that it's been carrying for a long time and feels too heavy.
Notice how your body may shift as this happens.
Again,
You may pause this if you need more time.
Make a few notes in your journal and bring it back to therapy,
Where we can work on it together.
But most importantly,
Know that your self-energy is in charge.
This part can always be witnessed by you,
And that is all you need.
And now offer love and gratitude to this part.
Thank it for its courage to show up,
And let it know it is welcome here,
Just as it is.
Assure the part you will continue to listen and care for it as you move forward.
And if it feels right,
Invite that part to integrate back into the larger whole system of you.
Knowing that the part's wisdom and energy will be honored in a new way.
And now returning to your self-energy,
Always present,
Bring your awareness back to the calm,
Wise self at the center of your being.
It may still look like the warm light in your heart.
Feel the peace of knowing that all of your parts are cared for,
That you are capable of embracing all parts of you with love and curiosity.
You are not alone.
You are your own loving family.
Take a moment to thank yourself,
To make space to be present for all parts of you.
Thank your self-energy for showing up.
Thank your parts for showing up.
You are safe.
You are whole.
You are supported.
And as you begin to bring your awareness back to the room,
Take a deep breath.
Again,
Focusing on your heart center.
In.
Breathing in.
And slowly,
Wiggle your toes and move your fingers and open your eyes.
And when you're ready,
Awaken,
Carrying the sense of inner peace and connection with you.
Thank you for this journey.
I'll see you next time.
