This is an introduction to an IFS or Internal Family Systems meditation.
We'll begin at the sound of the bell.
Just take a couple of breaths.
So inhaling deeply,
Imagine scooping all of that stale air that's at the base of your lungs,
Pulling it up through your abdomen,
Your chest diaphragm,
Holding your breath there for a moment at the top.
Keeping your lips sealed,
A nice,
Slow,
Long exhale through the nose.
And a couple more deep breaths just like that.
You All right,
Now just notice your body in whatever position that it's in,
Whether you're sitting on a cushion,
You're lying down,
Or you're in a chair.
Just figure out what it means to take up space with whatever position you're in.
And as you breathe deeply,
Scan your body for any points of pressure,
Tension,
Stiffness,
Density,
Pain.
Anything in or around your body that doesn't feel like you exactly like something is a little And you can also scan your mind.
You can look for places of agitation in your mind,
Dullness,
Fogginess.
Again,
Anything that doesn't feel quite like you.
And these are the places where we find our parts.
Then go ahead and begin to gently focus on that place in your body or in your mind while you continue to breathe deeply into that space.
And as you notice it,
See if you can help it notice you.
And help it notice that it's not alone right now.
And if it's possible.
See if you can extend a loving energy or a kindness to that place in your body or your mind.
And you might find that other parts don't like this one and they don't want you to show it love.
And if that's true,
Then don't try to force it.
And instead,
Just go back to know the reasons.
See if you can understand the reasons that the others don't like this.
Because if other parts are kind of jumping in.
There might be something that they want you to know,
Which is totally fine.
But the main purpose of this meditation is to really let the part,
The original part that you discovered,
Let that part that's presenting know that it's not alone.
You can do this by extending a loving energy to it.
Offering some comforting words or just breathing into the space.
Really offering comfort and love to these parts,
Letting them to not feel so alone so that they can relax a little bit.
The reason this part isn't alone right now is because you're with it.
You're here too.
And this part can maybe trust you a little bit more.
And you might notice that as you offer that loving energy or those comforting words or using your breath to really flush it out.
You might sense an immediate relaxing from the park.
You might notice a shift in your body or your mind.
And others won't shift,
Which is totally fine.
It just means that they might need a little bit more attention before they can relax.
And they may have more of that if you want to kind of extend that to them as well,
If you want to hear more about what they have to say.
They may have more that they want to share with you.
And if you're working with a part right now.
That isn't able to relax.
See if you can make an appointment to talk with it later and you can move on to another part.
And when you get to that other part,
Extending that loving energy,
Comforting words or breath until you notice that shift.
You'll notice when a part relax,
You'll sense more space in your body or your mind,
Just a little bit more openness.
And when the time feels right,
You can shift your focus from your body and your mind.
Returning to the outside by opening your eyes and returning to the room that you're in.
