In IFS therapy,
One of the best ways,
If not the best way,
To understand the model is to experience the model for yourself.
That's what we're going to do today.
I'm going to walk you through a simple guided meditation where I'm going to help you learn about your parts and just get to know your parts.
Let's get started.
Find a comfortable seated position.
You might choose to have the eyes open or the eyes closed.
Whatever you prefer is okay.
And just notice what happens when you go inside.
Now you might already notice a part that needs your attention.
Maybe you're already feeling bothered about something that happened today or something that you're worried about coming in the future.
Maybe there's a physical ailment that you're aware of right now.
Whatever it is,
These in IFS therapy are called trailheads.
These are starting points to working with our parts.
Just notice what's happening inside.
Another way is just to go in and do a quick body scan from head to toe.
If you're thinking about a stressful situation in your life or a worry that you have or something that happened to you,
Think about that thing and then notice what happens in your body.
Where do you feel it?
What does it feel like?
Is it a sensation,
A color,
A sound?
Does it look like a version of you at a different age?
No wrong answers here.
Everyone experiences their parts a little differently.
See if you can just get curious about your parts.
And if one comes to the surface,
Invite it to be here.
Invite it to get to know you a little bit today and for you to get to know it.
What do you notice about this part?
How do you experience this part?
How close is it to you in terms of feet?
Now consider how do you feel toward this part?
Do you feel open to it?
Are you curious to know more about it?
Or are you annoyed by it?
Do you feel anger toward it?
Do you feel afraid of the part?
See if you can just be with whatever is coming up.
If you want to go a little further with your part,
See if you can ask it what it's doing for you.
What its role is in your system.
Trusting that all parts have good intention.
And whatever it shares with you here,
Just let it know that you get that.
Let it know that that makes sense.
See if you can send it some appreciation for how hard it's working.
While you're here,
You can also ask for this part to give you a little space.
See if it's willing to let go just a little bit to make a little more space for you.
That might look like you stepping a few feet away from the part.
If the part is standing,
Maybe asking if it's willing to sit down.
Asking the part if it's willing to step behind you and come with you into whatever is happening in your life.
To try out as an experiment letting you lead instead of letting the part lead.
Go back and see how you're feeling toward the part now.
See if you can approach the part with openness and curiosity.
And if you do,
I imagine that part might be willing to give you a little more space.
And if it gives you more space,
Thank it for giving you more space.
You can repeat this process with any part at any time.
Thank your parts for being here today and for interacting with you.
Let them know that you'll be back.
And whenever you're ready,
You can slowly bring the attention back to the external.
Becoming more aware of your surroundings until you're fully back in the room.
Ready for the rest of your day.
