Sending Self Love To A Hardworking Manager Part Through Internal Family Systems IFS Therapy

This meditation helps you learn more about and send love to a hardworking "part" of you, such as a part that over-achieves, strives to be perfect, or likes to analyze. These parts can be helpful, and it's good to spend some time sending gratitude to them, so you can be on the same team.

This meditation is inspired by Parts Work/IFS. Prior experience with IFS may be helpful. Click on my website to learn more about IFS.

If you need more time between prompts, consider pausing the track. Thanks!

Transcript

This meditation is designed to help you send love and care to a part of you that works really hard for you.

Let's begin.

Take a minute to get into a position that feels comfortable with a straight,

Strong spine without feeling like you're tensing up.

See if you can remain strong but relaxed.

And close your eyes.

Breathe deep into your belly,

Filling your belly first,

Then your rib cage,

And then your chest.

Breathing out from the chest,

Rib cage,

And belly.

Keep taking nice,

Deep,

Relaxed breaths,

Just like this.

Now I will invite you to call to mind a part of you that's very present in your life,

Such as a part that strives to be perfect,

A part that commits to a lot,

A part that works really hard to take care of others.

And sometimes it can help you to access this part of you by remembering a recent situation when it was present.

Or maybe hearing some of its words in your head or visualizing it in front of you.

If you can visualize this part of you,

It might look like you.

It might look like a cartoon character or an animal or someone familiar.

However it looks is perfectly fine.

Send all of the energy of that part of you into the visualization and create some distance from it.

See if you can open your heart towards it,

Feeling some love and appreciation for it,

And just let it know that you're there with it and you're open to listening to whatever it is that it has to say.

And ask it if it has anything that it wants to share with you about itself or what it needs from you.

And if it doesn't talk very much,

That's fine.

Just send love and gratitude to it and let it know that you're there and you care.

You can also ask how it's trying to help you by doing whatever it is that it does.

And just listen with understanding.

This part of you works really hard trying to help you.

And it wouldn't exist if it didn't have a reason to.

So with an open heart,

Send some gratitude and kindness,

Appreciation and love towards it,

Whatever feels right,

Whatever feels genuine.

And ask this part of you if it needs anything from you,

Either right now or in the future,

To feel seen and appreciated,

To feel acknowledged.

And if it feels doable,

You can either do that right now or set the intention to do it regularly in the future.

Really letting this part know that you see and value its presence.

And as you move forward into your day,

Aim to listen to this part of you from a space of calm,

Listening to its wisdom and honoring it in a balanced way.

You know,

Maybe if there's another part of you that you need to listen to as well,

You can do that.

But just make the best decisions you can throughout the day from this open-hearted space.

And whenever you're ready,

You can say goodbye to this part of you and then slowly open your eyes.

And as you go forward into the rest of your day,

Just take this state of presence and self-love with you.

Thank you.

Reviews

Amazing thank you

Very nice IFS exercise. I still get distracted and my mind wanders when I try to do it all in my head, especially listening to a recording. Her voice is calm and even. I struggle to feel self-love doing this meditation. When I try to send love to that part, it talks back to me and tells me I don’t love it.

Thank you for that. I’m conflicted as this part of me has done so much damage in my life. So I appreciate having an opportunity to send some compassion

Thanks for sharing! IFS helps always and is just an amazing tool towards SELFLOVE!💯 Namaste!🙏

IFS has been such a blessing in my life. Giving attention to all my parts has allowed me to embrace my full self. Thank you for this IFS meditation. A little attention each day goes a long way.

This is very helpful to connect and offer compassion to your inner critc, judge, manager. Lovingly guides you through understanding their role and balancing their influence in your daily life. Thank you for this. 💖

Excellent

Helpful connection to a very hardworking manager thank you 😊

Super helpful. My manager is causing most of my emotional upsets

Loved it for a quick check in with one of my parts. I wish there were longer pauses between questions for the part.

Thank you. I love your meditations. Your voice is calming. I love IFS! 💕

I love this and have used it several times since coming across it last week! Thank you! Do you have one specific to firefighter parts?

That was lovely and self affirming. Thank you! ♥️🙏🏻

This was touching, thank you!
I would love to have more meditations like this. Do you have a meditation for a resistant, rebellious part ?

I have been using a Parts Work workbook. This is an excellent companion guided wxercise. Thank you.