Connecting To One Part Of You: Parts Work IFS Internal Family Systems

This meditation will take you on a journey to help you better understand and befriend a part of your psyche. The result is self-discovery, clarity, insight, and a greater sense of self-love. You can repeat this meditation several times with different parts of you for more clarity and a variety of experiences.

Transcript

This meditation will take you on a journey to help you better understand and befriend a part of your psyche.

Let's begin.

Take a moment to get into a comfortable seated posture,

Grounding down into the surface underneath you and sitting up nice and tall on your spine,

Balancing your head and shoulders over your hips.

Close your eyes and turn your focus inwards.

See if you can open up your mind with an attitude of curiosity.

Now I will invite you to choose a part of you that you are genuinely curious to get to know.

If this is your first time doing this meditation,

Perhaps choose a part of you that you don't have strong negative feelings about.

Now welcome this part of you here to be with you right now.

You can just invite it in or if it helps you can think of a recent situation where it was present in order to bring it up and make it feel real.

Bring your awareness to however it is appearing inside of you.

It might present itself to you as a feeling,

A thought,

A voice,

A color,

Or an energy.

However it's showing up for you,

Just hold space for it to be there and see what else you can notice about it.

You might even be able to see an image of it in front of you.

Now sense how you are feeling towards this part of you,

Knowing that all parts of you are ultimately trying to help you even if they're misguided.

So see if you can open up your heart towards it with some curiosity and some compassion and notice what it feels like to be present with it.

If anything comes up to resist this part of you such as judgment or fear,

Just gently ask that new part to step aside so that the first one can get some space.

Keep doing this until you get to that core inside of you that carries genuine curiosity and compassion.

It might take a little while to get to that core so you're welcome to pause this meditation if needed.

Once you have that,

Extend your friendly curiosity towards this part of you that you're trying to work with and just notice how it responds to your presence.

Let it know that you care and you want to hear about it and invite it to share more about itself.

You can have your own natural dialogue with this part of you if that feels easy.

Otherwise I'm going to offer a few questions as prompts that you may use.

And as you're having this experience,

Feel free to pause this meditation if you need more time at any point.

If you'd like you can ask this part of you,

What is your role in my life?

How do you help me?

What is your intention for me?

What is your goal?

What goal can I pursue?

Do you have any messages for me?

Is there anything that you're trying to tell me?

If you could do or be a part of this,

I would love to hear from you.

If you could do or be anything,

What would you be?

Is there anything keeping you from being what you want to be?

Do you need anything from me?

Do you need anything from me?

If it's possible and it feels right to you,

You can give this part what it needs right now or promise to somehow do that in the future.

You may send this part of you some gratitude and appreciation if you wish.

Before we end this experience.

Then when you're ready,

You can allow this experience to fall away.

Coming back to your center,

Feeling your heart and your breath.

Taking a moment to integrate the experience that you just had and allowing it to sink into a creature.

It was amazing thank you.

And whenever you're ready you can slowly start to come back to the room around you.

Getting your eyes back up,

Maybe giving your body a little stretch,

Taking all the time that you need to come back to the outer world.

This meditation is now complete.

Thank you.

Reviews

Thank you, wonderful and easy to follow guidance. The more I do this work, the easier it becomes to connect with my inner whānau and their treasured personalities. Thank you ❤️

Really helpful and good pace. Such important work. Thank you!

Very effective at helping me to find a part and to work with it. Very professional too.

Thank you for this. It Allowed me to have better Balance someone my Work parts.

Thank you so much for this meditation. I’ve been working on my parts with my therapist and the prompts were the perfect way to help me with connecting with my confident part, which I really needed at this point.

Thanks for taking this 65 year old retired pediatrician back to her 5 year old self!

What a healing experience. Thank you so much for this meditation. Namaste.

Thank you, I had such a profound release with this meditation. So grateful 🙏🏼❤️

Nice pacing. The pauses between the promote were great. The music was a nice touch too. Will definitely be re-using!

Very helpful in connecting to the part of myself that is resistant and tries to keep me down and pulls me in the opposite direction of where I am trying to go. I was able to see it and understand it and hear what it needed and now I feel more confident in moving forward with my goals in a way that is mindful and respectful of what this part needs from me in order to not sabatoge progress.

I've cycled through this so many times! It's brilliant.

super

Was very helpful to get me started working with a part

Very helpful in facing my fear of trying on clothes while recovering from an eating disorder. 💗

I was able to speak with a part that I've not connected to before. Thank you.

This is such a great compliment to do daily in between my IFS therapy sessions, thank you so much. I am on the very beginning of healing from severe childhood trauma and the depression that come with having 20+ migraine days each month.
-so thank you for putting this out into the world!

sweet and spacious for accessing my parts. ty 💙

Lovely guidance for deep exploration. Thank you. Namaste 🙏❤️

I just started IFS with my therapist, and this was a great meditation to do on my own between sessions. I will be using it very often.
Namaste 🙏

I talked to a part of myself I’ve never really talked to before during this meditation. It was very touching, opening and grounding. Much love 💛