Listening To Inner Parts & Self Compassion

In this gentle 11-minute practice, you'll be guided to turn inward, notice the parts of yourself that are asking for attention, and offer them compassion and care. Rooted in the principles of Internal Family Systems (IFS) and mindfulness, this meditation helps you connect with your inner world through curiosity, warmth, and non-judgment. You’ll invite the presence of your compassionate Self to hold space for any emotions or inner voices that arise. This is a safe space to simply be with what’s present, and to remember: you don’t have to do it alone. Compassion begins within. Perfect for moments of reflection, emotional overwhelm, or deep inner healing. Music composed by Narek Mirzaei (Visualization by Music Of Wisdom).

Transcript

Hello and welcome.

I'm so grateful you're here.

I'm Joanna Barrett,

Your guide for this practice of listening to your inner parts and cultivating self-compassion.

You'll be invited to turn inward,

Notice the parts of yourself that are asking for attention,

And offer them compassion and care.

Rooted in the principles of internal family systems and mindfulness,

This meditation helps you connect with your inner world through curiosity,

Warmth,

And non-judgment.

You'll invite the presence of your compassionate self to hold space for any emotions or inner voices that arise.

This is a space to simply be with what is presence,

And to remember you don't have to do it alone.

Compassion begins within.

Please begin by finding a comfortable seated or lying position.

Let your hands rest wherever they feel most at ease.

When you're ready,

Softly close your eyes,

Or simply lower your gaze.

And now,

Begin by noticing your breath.

There's no need to change anything.

Just feel the natural rhythm of your breath moving through you.

It ends.

Simply arrive.

Now,

Begin to turn your awareness inside worlds,

So that you can plug into your inner worlds.

Enter the quiet space of your inner worlds.

As you land there,

Begin to ask,

Are there any parts of me that want my attention right now?

You don't need to figure anything out,

Just know this.

Silently say to these parts that arise,

I see you.

I'm here with you.

These parts show up to help,

Even if their way of helping feels hard.

Let yourself listen with curiosity,

Without judgment.

Connect to the energy of your most compassionate self.

This may feel like a gentle warmth in your heart,

A steady presence in your chest,

The part of you that is calm and connected.

Encourage your breath to help you settle yourself into this part of you,

Around a younger version of you,

Or maybe gently placing hands on your heart.

Reviews

I appreciated the gentleness of your voice and guidance. Felt supportive and grounding.

I think this meditation was a great meditation for just tuning into/increasing connection with my parts in any moment, so i can tend to them better with attentive care 🙏❤️also, the deep music was immersing and felt sensory soothing and nice, which mirrored the invitation to tune in.