Greetings and welcome to this meditation,
An IFS meditation meeting apart with the 6Fs.
Take a moment to arrive in this space.
Find a comfortable position.
It can either be sitting or laying down.
And begin by gently bringing your attention inward.
Feel your body supported by your chair,
By the earth.
Feel the rhythm of your breath as it moves in and out gently,
Slowly.
Let each exhale help you release what you don't need in this moment.
Gently invite in the sense of curiosity.
Notice it.
Invite in the intention of connection.
The ability to be able to connect with a part of you today.
With care and kindness.
Let's begin by asking inside,
Is there a part of me that would like my attention right now,
Today,
In this moment?
You don't have to search.
Just wait and notice what comes.
It may show up as a thought,
A feeling,
A sensation in your body,
An image,
A color,
An energetic form.
Whatever arises is welcome.
Gently place your attention where you sense this part the most.
Where do you feel it in or around your body?
It might be in your chest area,
Or your belly,
Or your throat.
Maybe in your neck or your shoulders.
Or it can be someplace totally different.
Just stay with that place.
Let your awareness rest there.
Begin to flesh it out a little bit more.
Flesh out hard.
Does it have a shape?
A color?
A texture?
A felt sense?
Does it feel warm or cold?
Heavy or light?
Does it have an age or gender?
Just notice what comes.
There's no need to force anything.
Just be curious.
Be the curious observer.
Now gently ask yourself,
How do I feel towards this part?
Are you impatient?
Are you holding some curiosity?
Is caring present?
Or is there some resistance?
Whatever is here,
It's okay.
It's okay.
If you're not feeling open or curious,
That's alright.
Just ask that part of you that feels that way.
If it would be willing to just give you a little space.
Some space for now.
So that you can get to know the part that originally showed up.
With open heartedness.
With curiosity.
If there's even a little curiosity or warmth within.
And if it feels well to do so.
Begin to speak to this part from that place of warmth and curiosity.
You could ask.
Or you could say.
I see you.
I'm here.
I'd like to get to know you.
You could ask the part,
What would you like me to know about you?
And listen.
Tune in and just listen carefully.
If words don't come,
That's okay.
Yeah.
Sometimes parts speak in images or sensations or emotions.
Just be with it.
Allow it to just show you the way.
For connection.
Let the part know that it doesn't have to change.
You're here just to simply witness.
To connect.
To get to know.
And you're grateful.
You're grateful for the opportunity.
If it feels safe.
You can ask.
Is there something you're afraid of?
Is there something that you are afraid would happen?
If you didn't do your job.
Or if you didn't feel the way that you feel.
And just listen.
What are you trying to protect me from?
Just take a moment.
To pause.
And receive whatever is shared.
With openness.
With gratitude.
These fears.
Often reveal.
Just how much care.
This part holds for you.
Even if his methods.
May have been hard.
Or tough.
Let your part know that you hear it.
You respect its intentions.
And that you're grateful for it.
Thank this part for whatever.
Is shared with you.
Let it know.
That you'll come back.
That you're building a relationship.
That you want to get to know it.
Better.
Deeper.
And just see how that's received.
By your part.
Take a deep breath in.
And slowly exhale out.
Feel your body again.
Feel the ground.
Beneath your feet.
Maybe your couch or your chair.
Supporting you.
Wiggle your fingers.
And your toes.
And when you're ready.
Open your eyes.
You've just taken a powerful step towards interconnection.
Thank you for practicing.
Thank you for showing up.
Thank you for listening to your parts.
Thank you for connecting with them.
And let your parts know.
Just how much you value.
What was shared.
And that you're grateful.
Thank you so much for tuning in.
Bye-bye for now.
