Team Huddle: Parts Work IFS Morning Meditation For Balance & Intention

This meditation is designed to bring all parts of you together in the morning, or whenever you need to come home to yourself, so you can listen to yourself and start the day intentionally. It guides you to "check-in" with every part of you, so you can make space for your whole self throughout the day. It is inspired by Parts Work, also known as Internal Family Systems.

If you'd like more time with each part, consider pausing the track when needed.

Transcript

This meditation is called a team huddle and it's designed to bring all parts of you together in the morning or whenever you need to come home to yourself,

So that you can start the day with balance and alignment.

This meditation best serves those who are familiar with parts work,

Which is a method for personal growth,

Self discovery and personal healing.

It can also be a good introduction to beginners to parts work as well.

Let's begin.

Take a moment to get into a comfortable seated posture,

Where you're sitting up nice and tall,

Nice strong spine,

Without feeling tense or rigid.

Softening the belly,

Softening the shoulders.

Feel the weight of your body supported by the surface underneath you.

Close your eyes and set the intention for balance.

Now I'd like you to imagine gathering all parts of you,

All parts of your personality around you.

Every single part that makes you,

You.

Now you might see them visually,

Feel them emotionally or energetically or hear voices.

Any way you experience the different parts of you is fine.

You might experience parts that are young,

Old,

Hardworking,

Generous,

Childlike,

Mature,

Parts that like to relax or socialize.

Sensitive parts,

Strong parts,

Any other parts of you that want to be included.

Gather every single part around you and imagine yourself standing in a circle,

In a team huddle,

All with arms around each other.

Perhaps the more mature parts are holding the younger ones.

Open your heart towards each and every one of them.

Look at each of them in the eye with appreciation,

Gratitude,

And love.

Connecting to your core essence that has abundant love and acceptance for every part of you.

And thank them all for making up the beautiful mosaic of you.

And let them know that you have the intention for inner harmony and balance today.

And now make some space for whatever needs your attention most right now.

So take a moment to see if any of these parts have any messages of wisdom that they want to share with you about today.

If you have any requests about something that needs to be honored today,

Such as rest or self-care.

Receive these messages from a curious and compassionate place.

What do you all need?

How can I take care of you today?

How can we make the most of today?

There's a lot to remember.

You can always pause this meditation and open your eyes and write down the messages if needed.

You can pause this meditation if you need extra time for this as well.

When you're ready to move on,

Thank all of these parts of you for their wisdom and their presence in your life.

And invite them to speak up whenever they have a message for you or need some care from you.

Let them all know that you're on the same team.

And encourage them to speak to you with clarity instead of perhaps acting in extreme ways to get your attention.

Doing this will help you become more aligned and harmonious and make more self-care based decisions throughout the day.

Send all these parts of you one last bit of love and gratitude and appreciation.

Whenever you're ready,

You can say goodbye to your inner team and let this visualization dissolve in your mind's eye.

Reviews

Just what I needed today - this was a lovely, gentle way to bring all my parts together and honor the parts that are struggling and want to be heard.

I’m new to parts work. This was very helpful. Thank you!

This is a great, basic daily routine that encourages good communication. I like to remind my parts to communicate clearly.

Thanks Emma! This is one of regular morning meditations. IFS is transforming my life and I am really grateful for these daily guided practices. I’m going to dive into your course fusing shamanism and IFS next. So excited. Thanks again!😊

Thank you. That was really helpful and it looks like I am set to have the Day that I desire.

I really liked this one! The others didn’t have enough time to really sink into the prompts. But this one made a lot of space for that and so I was able to benefit. Thank you very much.

A lovely way to connect to my whole tribe 🐠🐟🐆🦧🐢🦉🐻🐶🌞💫🪐⭐️👼🧚🏻🧟‍♀️🧛🏻‍♀️🧙🏻‍♀️🥷👵🏻👩🏻‍🦰👧👧👶🏼🫁🫀🧠👻👽💀👹🤬🩷

So helpful & clear. I liked the pacing & permission/encouragement to stop/pause the meditation to take notes.

Hello beautiful 🌺🌼🌺🌼🌺Thank you so much for the wonderful meditation and finding the parts of me🥰I’m in love with me 🗺️have a blessed day 🙏Namaste

Much appreciation from me, and my parts.
Today, one was very loud, overshadowing the others. I gave special attention to him, then the others could be heard. Really quite something. This 's a practice I'd like to continue.

I saw myself on a warm summer night at the beach. A few bonfires lit the waves and sand. I sat in the sand surrounded by the multitudes that live within me. There must have been 200 parts there, gathered around me in a large circle. I sat in the center of the mandala of my inner life. Thich Nhat Hanh shared the center with me and held my hand. His serene presence best represents my Self. I felt held in a net of love and possibility. 🙏

Soft, gentle, welcoming of my whole self. What a relief. Thank you so much.

This practice was brand new to me, but was explained wonderfully. Thank you.

Love this!! Great idea for a morning team parts huddle, love the compassion and questions. 🙏🏾🤍

I loooooooove! So mommy meditations focus on the inner child and emotions but not allll her inner selves, I love love love!

Beautiful 💖

I really like this one, especially how it feels to include all of your parts for a moment - those you feel easy to connect with or those that tend to recoil and retract - it dissolves the warring self for a moment (if that’s the case for you right now - it definitely often is for me). For me, this meditation is a little joyful moment with myself, wether I already feel joyful or wether I find myself in a bad place or disconnected from my self. I know I’ll come back to this one regularly - and hope that anyone reading this will enjoy it as much as I do.

I love this meditation. My parts and I call it a huddle cuddle ❤️ I love checking in with them this way. Thank you 🙏

Great meditation - thank you!

Great intro to this work 💕 I’ve been looking for something like this. Thank you I look forward to checking out your others works