Hello my friend.
Welcome to this IFS body guided meditation.
So I'd like to begin by inviting you to find a comfortable seated position or a nice spot where you can lie down with a straight spine.
As we turn our attention towards the body,
I'd like you to take a moment to truly check in with yourself.
Are you feeling comfortable,
Maybe as you're sitting in your chair or lying down or resting perhaps on a couch?
I'd like you to take a couple seconds to just adjust your body,
Really settle in.
Find what feels just right.
And once you find that place of ease,
Begin by taking some slow,
Deep breaths.
You can keep your eyes open or closed,
Whatever feels best for you.
As you breathe in through your nose and out through your mouth,
Allow your body to gently relax into its position.
Imagine your breath as a wave flowing in and out,
Moving through your body with ease.
Let each inhale and exhale guide you inward,
Bringing awareness to how you feel in this moment.
Now start to notice your body,
Beginning from the top of your head and slowly moving downward.
Observe any sensations,
Perhaps a tingling warmth or tightness or even a long-held tension.
You don't need to change anything,
Just notice.
If there's an area that draws your attention,
Bring your focus there with curiosity.
It might be a subtle sensation or it might be something more pronounced.
Either way,
Simply acknowledge it.
So choose one place in your body that you feel drawn to explore.
Rest your attention there.
If thoughts or distractions arise,
Gently ask them to step aside for now so you can fully experience this moment.
There's no need to analyze or interpret,
Just be present with the sensation.
If it helps,
Visualize yourself placing your focus at the very center of this feeling,
Breathing into it with kindness and warmth.
Take a moment to notice how you feel towards this sensation.
Do you feel neutral,
Curious,
Perhaps there's some resistance?
If any judgments or discomfort arise,
Acknowledge them without attachment and invite them to step back momentarily.
Give yourself permission to simply observe without needing to fix or change anything.
Now,
Consider whether this sensation holds any message for you.
If it could communicate,
What might it say?
And be open to whatever arises.
There's no need to rush or force an answer,
Just listen.
If multiple sensations or emotions surface,
Recognize them with gentle awareness.
You might even sense that this feeling is connected to something deeper within you,
A memory,
An emotion,
Or a protective part of yourself.
Continue to breathe deeply,
Making space for whatever emerges.
If this sensation or part of you has a need,
See if you can honor it in this moment.
Ask what it might need from you moving forward and simply listen.
If your mind drifts,
That's okay.
Just take a deep breath and return to your focus.
As we begin to transition out of this practice,
Check in with your body once more.
How does it feel now compared to when you started?
Without judgment,
Simply observe.
Take this moment as a reference point.
And when you feel ready,
Deepen your breath,
Gently bring yourself back,
And slowly return to your surroundings.
If it feels right,
You might choose to jot down any insights or reflections.
Thank you for taking this time to connect with yourself.
Be well,
My friends.
