Get To Know A Part

Connect deeply with your inner world in this guided Internal Family Systems (IFS) meditation. This practice is designed to help you step into the calm, compassionate energy of your true Self so you can safely meet, understand, and build a relationship with a specific "part" of your psyche—whether it is a protector, an inner critic, a stressed manager, or an anxious feeling.

Transcript

Okay, We'll begin this internal family system meditation. Just a simple meditation of getting to know a part that you have right now. At the center of the bow. And in internal family system or IFS meditation. The goal is to go inside, To turn inside. Instead of. Thinking about maybe trying to quiet the mind. But instead to turn on Curiosity. As you. Become a more open and. Inviting to whatever is happening inside your body. So right now, Notice any thoughts, Feelings, Or sensations. And see if you can notice that any of these sensations, Thoughts, Or feelings seem a little bit louder or stronger or more prominent than anything else. Bringing curiosity into. The inquiry, Thinking about kind of turning on curiosity, Turning on that self-energy that wants to know more about this experience. Just asking what it's holding for you. What does this parrot want to share with you? Paying attention to verify that you're able to hear and listen to this part. Does this feel new to you, This message? Or this sensation, Or does this feel familiar, Like it's been here for a while? Is it hard to focus because other things might be jumping in to distract you right now? Reminder just to try to keep your curiosity there. Be curious about what's happening inside of you. And this next part is a really important part of the process of working with a part. And that's to validate. Whatever it's sharing with you. And just kind of check to see if that's even available. Are you able to validate the experience? And if you don't agree with it, Can you? At least understand a little bit more about what the part has to tell you or what it's experiencing. And then notice how the part responds to the validation. Nectar. Bringing forward curiosity and then offering validation. One step further is to care about whatever is going on inside. Offering any compassion if it's available. Maybe taking in a nice big inhale and a nice slow exhale. As you continue to stay open and spacious around what is happening. And just notice how the part responds to this. Hopefully you got some information. Information that you didn't know. Previously about. Part of your consciousness, A part of your personality. And see if you can set an intention to get to know this part a little bit more bit by bit as it shows up in your day-to-day experience. Maybe you can send thank you, Gratitude, Appreciation. To whatever is going on inside. Because it takes a lot of courage for these parts to come forward and try to connect with you. And notice how the part responds to this. And notice the energy inside of you now compared to when you started. Are you able to notice a difference? And when this feels complete. You can shift your attention back into your space. With a gentle reminder to notice the par if it shows back up. And it can be really simple. Just a simple acknowledgement of its existence goes a really long way.