Connecting To Your Core Self Version 1: Parts Work Meditation

This meditation will help you honor what is present for you mentally, emotionally, and somatically. It will then guide you to ask the parts of your personality to relax back so that you can experience your core self. This meditation is based on wisdom from Parts Work / Internal Family Systems. This meditation comes in v1 and v2. Version 1 (this meditation) contains more instruction than version 2. It is best suited to those who are new to this meditation or have less experience with parts work.

Transcript

This meditation will help you connect to the curious and calm center of who you are,

Underneath your mental chatter and emotions,

And the parts of your personality,

So you can feel more grounded and centered in yourself.

Let's begin.

Close your eyes and find a comfortable position,

Feeling the support of the surface underneath your body.

And as you feel the support of the surface underneath you,

Notice where your breath is,

Watching your breath as it moves in and out of your body.

Moving closer and closer into your inner world with each breath that you take.

So and start to get curious about what's going on in your body and in your inner world right now.

Begin to scan your body,

Noticing what's going on inside,

Noticing your general energy levels and the sensations throughout your body,

Noticing what's going on in your mind and in your emotional state right now,

And anything else that you might notice going on inside.

And from here,

See if you can get curious about what parts of you feel present right now.

You may perhaps notice some parts of you feeling anxious or thinking or feeling distracted,

For example,

Or anything else.

And just know that all parts of you are ultimately trying to help you.

Each and every part of you is serving a purpose or is trying to.

So see if you can acknowledge what is present inside of you and open up your heart towards your inner experience,

Whatever it may be.

So and if it feels right,

You can even extend some gratitude to any parts of you that might be present right now for how hard they're working to protect you or to get your attention.

And just know that you can always come back and listen to these parts of you at a later time.

But for right now,

See if they would be willing to relax back for a few moments so that you can have some space to open up more into your own core self-energy.

And as you do this,

Just know that we're not trying to push parts of you away or to make them be quiet.

Instead,

We're gently asking parts of you to relax enough for your core self to emerge.

And if the parts of you are willing to do that,

You might experience a sense of becoming more embodied or feeling more spacious inside or feeling a sense of inner peace or centeredness or calm or like your heart is opening up with compassion.

And if you're not experiencing calm or clarity or centeredness or compassion,

Chances are you probably still have some parts of you that are active.

So if that's happening,

That's okay.

That doesn't mean you're doing this wrong.

That just means that you have some parts of you who feel really sincere that they need to stay active.

So just once again,

If there's any parts of you that are feeling busy and active right now,

Just let them know that you're in a meditation right now and you're safe.

And see if they would be willing to give you just a few minutes to open up more into your core self-energy.

And throughout the rest of this meditation,

If you notice parts of you becoming active again,

Just gently notice that and ask them if they would be willing to relax back the same gentle friendliness that you would use if you were to ask one of your closest friends if they would be willing to do something.

And at some point,

You might even feel a warm,

Gentle vibration or a pulsing energy in your body as you open up even more to your own core self-energy.

So take some time now to drop even more into this feeling.

So and just stay with that feeling.

So now just see if you can take a mental snapshot of this feeling so you can remember what it feels like.

And so you can begin to access it more readily when you want to and when you need to.

And you could even create an anchor in the form of a gesture or an image or a word that will help you remember to come back to this feeling when needed.

And you can also see if any wisdom emerges from within you about how to connect to your core self more easily and readily in your daily life.

And now if it feels right to you,

You can shine the inner light of your core self toward any part of you that might need it so that they can benefit from it too.

So and now to see if you can carry this state back along with you as you come back into the room.

Now beginning to feel the surface underneath your body once again and noticing your breath,

Maybe stretching or moving your body a little bit.

And then whenever you're ready,

You can go ahead and open up your eyes.

And now that you're back in the room,

You might even feel inspired to grab a journal to record what your experiences were like.

And I would encourage that if you feel called.

But before you do that,

I want to take just a moment to tell you about version two of this meditation.

It has the exact same concept as this one,

But it has less verbal instruction and more pauses.

So if you get used to this meditation,

And you really like the idea of this meditation,

And you'd like to take it into a more regular practice,

You might find that you prefer that other one for a regular practice,

Since it allows you more time and space to just be with yourself.

So if you want to check that out,

Please go ahead and thank you for meditating with me today.

Reviews

That was awesome!!! Your voice is very soothing. This meditation was extremely helpful to get to my core self, the calm peaceful loving presence I know is there but is sometimes hard to hear over life’s noise.

Thank you a really helpful and "holding" practice. I will continue to use this practice and then move to version 2 when I don't need as much instruction.

For someone who is currently in IFS therapy, this meditation was a wonderful tool to help me check in with parts and lead with self energy. I will be returning to it regularly. Thank you💖

Loved this! Will definitely revisit this or version 2. I have been learning a lot about IFS recently and this is one of the best I’ve heard for really being able to identify ‘who else’ is in the room and potentially in the way of my connection with my core self. Loved it! Thanks

Love this! First time I’ve been able to get in self energy in a meditation!

Clear instructions and a soothing voice. Thank you. 💜🕊️

This was a very nice and helpful meditation. Thank you, Emma, and be well! 😊

Emma’s meditations for IFS are my favorite. I feel held and calmed and my parts relax more easily. Thanks, Emma!

Really enjoyed how you led this and your soothing voice. I feel attracted to parts work and felt this is a lovely addition that helped me learn how much my fire fighter parts are there even when calm.
Thanks!

Exactly what I was looking for. Loved the music and the prompts. Thank you. ❤️

Cleansed

Really nice thank you. I love that you have a part two With less guidance for regular practice. That is exactly the kind of thing I have been looking for. I am going to check it out. 🙏🏼💗