IFS And Pain: Meeting A Pain Protector

This meditation introduces an IFS-informed way of meeting pain — not by trying to make it disappear, but by becoming curious about the protective responses that can arise around it.

Pain may bring worry, fear, frustration, anger, vigilance, or a strong urge to fix or control what is happening. In IFS, we can understand these responses as parts of us that are trying, in their own way, to protect us.

You’ll be invited to gently acknowledge a “pain protector” and explore what it might be trying to do for you, with curiosity rather than judgement.

There is nothing you need to change or achieve. If the practice feels difficult, you can pause or step back at any time.

The intention is simply to begin discovering that pain — and our responses to pain — are not the whole of who we are.

Transcript

Welcome to this meditation. IFS Meeting a Pain Protector. Taking some moments to settle. Noticing the support underneath you. The surface underneath you, Holding you. Perhaps noticing any sense of holding yourself up off the surface. And just for a few moments, Really allow yourself to sink in to the surface. If it's comfortable for you maybe just noticing your breathing. Not needing to change it not needing to analyse it or visualise it or imagine it, Actually feeling the breath. Feeling the breath in the body. And if it feels possible, Gently bringing a little attention to your physical pain that is present right now. No need to focus on it intensely. Just a gentle acknowledgement. There is pain. And now noticing whether anything comes with the pain. Perhaps worry? Fear frustration. Anger and need to fix it. Feeling that you need to be careful, That you shouldn't move too much. Or perhaps a feeling that you need to ignore it and soldier on. All of these are very, Very human reactions to pain. Whatever you notice here. Simply acknowledge it. You might say, There's a part of me that's worried. Or There's a part of me that's really fed up with this. And imagine if you can that this is a protective part of you. You don't have to get rid of it. Perhaps you could get really curious about it. You might even ask, What are you trying to do for me? And perhaps. What are you afraid might happen if you stop doing this? You don't need to find an answer. Can you just listen? And notice if an answer emerges. It could be in words or an image. Or even a memory. You can pause the recording here if you need a little more time. You might see if you can say to this part. Something like Oh, I get that you're trying to protect me. Or I see you. Or even if it's authentic, Thank you for trying to protect me. You might let it know, You don't have to go away. I'll always need you to a degree. But perhaps you don't have to work quite so hard all the time. Maybe you could have a bit of a rest. Being gentle with any of the answers that come to these questions. Sometimes what seems a very minor thing brings up some quite difficult stuff. That might be better worked with one-on-one with a therapist for instance. But right now just noticing whether there might be a little more sense of some space around the pain. All around that protective response. And if there isn't, That's okay too. It's just information. And sometimes it can be really helpful to put your hand on your heart and just offer a little kindness to the part. And again, If this is perhaps surprisingly difficult, That's okay too. We're not trying to make the pain or the protector disappear in this practice. We're just beginning to recognise that pain and the protective responses around the pain. And not the whole of you. They are parts of you. Taking perhaps a deeper breath now. And again, Feeling the support beneath you. And as the meditation comes to an end you might gently remind yourself. I can have pain and still meet myself with kindness. When you're ready, Gently coming back to the room. Thank you.