8-Hour Sleep Meditation: The Path

This calm, relaxing practice is based on Internal Family Systems (IFS) and will guide you on a journey to find greater inner peace and tranquillity – and help you drift off to sleep. Dan guides you on a journey along a path, where the business of your thoughts gradually falls away until your mind is calm and quiet. It will help you move from wakefulness into a peaceful and restorative sleep.

If you struggle with insomnia, this practice will help you gently move your focus from a busy mind into your body and then slowly into a good night's sleep. This track lasts for eight hours, accompanied by gentle background music, so it can play quietly in the background through the night, helping you drift off and easing you into a deep, restful, restorative sleep.

Transcript

Welcome to this practice,

The path meditation,

Which is drawn from the internal family systems model.

It's intended to give you a taste of self energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in breath,

Know that you're breathing in.

On the out breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialize,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body.

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know,

You'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it,

To look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts,

And thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialize,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialize,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up,

And walk away.

When you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it,

And that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point,

If you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them,

And set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it,

And that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go,

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Often to the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great,

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts,

And thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears,

Your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths.

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts,

And thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening.

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialize,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body.

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part,

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great,

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts,

And thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know,

You'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it,

To look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them,

Hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself,

And go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong,

Or very subtle,

Or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts,

And thank them for waiting for you if they let you go,

Or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected,

Or were they surprised?

Did any of their fears materialise,

Or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes,

If that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones,

Who might be reluctant to let you go on this journey.

There may also be some protectors,

Who have their own reasons for not letting you go,

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

And you're not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on this journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long and that this will be good for them too.

If you can,

Get the parts who feel fine about it to let you go.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin as you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part,

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting and if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great,

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine,

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

Whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned in the past.

So,

Let's begin.

Start by closing your eyes if that feels okay for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go,

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them,

And set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part,

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting,

And if you do notice that,

Ask them to go back to the base too.

Keep walking,

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great,

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body.

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The path meditation,

Which is drawn from the internal family systems model.

It's intended to give you a taste of self energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well or an imaginary path,

Either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual,

You may not see any parts there at all which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long and that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what it has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The path meditation,

Which is drawn from the internal family systems model.

It's intended to give you a taste of self energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture,

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in breath,

Know that you're breathing in.

On the out breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well or an imaginary path,

Either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual,

You may not see any parts at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts about you taking this journey,

Reassure them that you won't be gone long and that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Imagine all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting and if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force deep inside,

But which can be hard to access especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well or an imaginary path,

Either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long and that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading,

And it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich,

Healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards,

To note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go,

Or they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey and see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of discomfort in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long and that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go,

Thank them and set off down your path.

As you're walking,

Look around you to your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining on your path.

As you walk,

Check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting.

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair,

The feel of your breath moving in and out of your body,

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities,

Carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice,

The Path Meditation,

Which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy,

The rich healing life force we all possess deep inside,

But which can be hard to access,

Especially if we're going through a tough time.

As you move through this practice,

I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels OK for you,

Or soften and lower your gaze.

Then find a comfortable sitting posture.

Gently roll your shoulders back and let them drop.

Feel your chest open up,

Which will help you breathe more deeply.

Now take some nice deep breaths,

In through your nose,

Out through your mouth.

On the in-breath,

Know that you're breathing in.

On the out-breath,

Know that you're breathing out.

Keep breathing,

Slow,

Deep and steady.

Now in your mind's eye,

Imagine yourself at the base of a path.

This may be a path you know well,

Or an imaginary path,

Either is fine.

Stand at the base of this path,

Knowing that you want to go on a journey alone.

And as you think that,

Take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go,

And they may all be fine with it.

Either way,

Spend some time letting them know you'd like to go on a little journey alone,

And see if they have any fears about that.

If you're new to the IFS model,

Or are not naturally very visual,

You may not see any parts there at all,

Which is fine.

But if any parts are uncomfortable,

You'll know that because you'll feel some kind of tension in your mind or body,

Like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort,

And so know your parts are worried about you taking this journey,

Reassure them that you won't be gone long,

And that this will be good for them too.

If you can,

Get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go,

That's absolutely fine.

Just spend this time with them hearing more about their fears and worries,

And understanding why this is so difficult for them.

But if they will let you go,

Thank them,

And set off down your path.

As you're walking,

Look around you,

To your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey,

Smelling the air,

Feeling the breeze on your face and sun on your skin,

Or whatever you're imagining as you walk along the path.

As you walk,

Check whether you see yourself walking,

Or are just looking out through your eyes at the scene around you.

If you can see yourself,

That's not you,

It's a part,

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time,

Also check whether you're thinking anything.

Again,

If you are,

That's probably a part that's a bit thinky or distracting,

And if you do notice that,

Ask them to go back to the base too.

Keep walking.

After a while,

You may find yourself in a flow state,

Completely absorbed in the act of walking along your path.

If so,

That's great,

Carry on walking.

And as you walk,

You might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy,

However strongly,

First take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer,

Spend some time listening to what this energy has to say.

When you're done listening,

There's no rush,

But whenever you're ready,

Just turn around and walk back to the base.

When you get there,

Greet your parts and thank them for waiting for you if they let you go or sharing their concerns If they did let you go on a journey,

Ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go,

See whether they might trust you to have more experiences on your own like this,

Understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready,

Let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice the path meditation which is drawn from the internal family systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any time at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried and if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice and then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on this journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that there's tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting but if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice the energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels OK for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing as you go deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're done when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts in your stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face the sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine.

But if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair breathing in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path this may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what they have to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always have that for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right,

Above you,

Off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air,

Feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting.

If you notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy however strongly first take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing as you go deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice and then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on this journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that there's tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention to the breath of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path.

Either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your paths are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go.

Or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any paths there at all which is fine.

But if any paths are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your paths are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the paths who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting but if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice some energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you answering their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless anxious nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining on your path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body.

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to help you and it's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go and they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards if there's anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose and out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention to your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your paths are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting.

If you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice the energy running through your body.

This might be quite strong or very subtle or not there at all,

Which is fine.

But if you do sense this energy however strongly first take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body.

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing as you go deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts,

Tension in your chest or stomach,

Muscles in your shoulders tightening,

Feeling anxious,

Restless,

Nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you,

It's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great.

Carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice and then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading,

Fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

What do you see?

If you can see yourself that's not you it's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine.

But if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice the path meditation which is drawn from the internal family systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless or anxious nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried and if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again,

If you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state as you're walking completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self-energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up.

And when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair.

The feel of your breath moving in and out of your body.

Sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice the path meditation which is drawn from the internal family systems model.

It's intended to help give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking After a while you may find yourself in a flow state completely absorbed in the act of walking along your path if so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it this is the self energy I mentioned at the beginning of the practice and then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of something called self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in-breath know that you're breathing in.

On the out-breath know that you're breathing out.

Keep breathing slow deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine.

But if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice the path meditation which is drawn from the internal family systems model.

It's intended to give you a taste of self energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless or anxious nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried and if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path if so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice The Path Meditation which is drawn from the Internal Family Systems model.

It's intended to give you a taste of self energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So,

Let's begin.

Start by closing your eyes if that feels okay for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow,

Deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried and if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part so gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so that's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialize or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you'll always come back for them when you're done.

And if they didn't then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.

Welcome to this practice the path meditation which is drawn from the internal family systems model.

It's intended to give you a taste of self-energy the rich healing life force we all possess deep inside but which can be hard to access especially if we're going through a tough time.

As you move through this practice I encourage you to pause it at any point if you need a bit more time to process or experience something.

You may also find it helpful to spend time journaling afterwards to note anything you've learned or want to explore further.

So let's begin.

Start by closing your eyes if that feels ok for you or soften and lower your gaze.

Then find a comfortable sitting posture gently roll your shoulders back and let them drop.

Feel your chest open up which will help you breathe more deeply.

Now take some nice deep breaths in through your nose out through your mouth.

On the in breath know that you're breathing in.

On the out breath know that you're breathing out.

Keep breathing slow deep and steady.

Now in your mind's eye imagine yourself at the base of a path.

This may be a path you know well or an imaginary path either is fine.

Stand at the base of this path knowing that you want to go on a journey alone.

And as you think that take a look around and see if any of your parts are there with you.

You may notice some young ones who might be reluctant to let you go on this journey.

There may also be some protectors who have their own reasons for not letting you go or they may all be fine with it.

Either way spend some time letting them know you'd like to go on a little journey alone and see if they have any fears about that.

If you're new to the IFS model or are not naturally very visual you may not see any parts there at all which is fine.

But if any parts are uncomfortable you'll know that because you'll feel some kind of discomfort in your mind or body like worried thoughts tension in your chest or stomach muscles in your shoulders tightening feeling anxious restless nervous or agitated.

If you do feel any discomfort and so know your parts are worried about you taking this journey reassure them that you won't be gone long and that this will be good for them too.

If you can get the parts who feel fine about it to look after the ones who are worried.

And if they really don't want you to go that's absolutely fine.

Just spend this time with them hearing more about their fears and worries and understanding why this is so difficult for them.

But if they will let you go thank them and set off down your path.

As you're walking look around you to your left and right above you off into the distance up ahead.

What do you see?

Take in all the details of this scene as vividly as possible.

Use all your senses to fully immerse yourself in this journey smelling the air feeling the breeze on your face and sun on your skin or whatever you're imagining as you walk along the path.

As you walk check whether you see yourself walking or just looking out through your eyes at the scene around you.

If you can see yourself that's not you it's a part.

So gently but firmly ask the part to let you take this journey by yourself and go wait for you at the base of the path.

From time to time also check whether you're thinking anything.

Again if you are that's probably a part that's a bit thinky or distracting and if you do notice that ask them to go back to the base too.

Keep walking.

After a while you may find yourself in a flow state completely absorbed in the act of walking along your path.

If so,

That's great carry on walking.

And as you walk you might also notice a vibrating energy running through your body.

This might be quite strong or very subtle or not there at all which is fine but if you do sense this energy however strongly first take some time to enjoy it.

This is the self energy I mentioned at the beginning of the practice.

And then take the opportunity to ask this energy whether it has any guidance for you in your life.

If you get an answer spend some time listening to what this energy has to say.

When you're done listening there's no rush but whenever you're ready just turn around and walk back to the base.

When you get there greet your parts and thank them for waiting for you if they let you go or sharing their concerns if they didn't.

If they did let you go on a journey ask how it was for them.

Did they learn anything?

Was it as they expected or were they surprised?

Did any of their fears materialise or not?

And if they did let you go see whether they might trust you to have more experiences on your own like this understanding that you will always come back for them when you're done.

Then do whatever you need to finish that up and when you're ready let the image fade away in your mind's eye.

It's fading fading and it's gone.

Then bring your attention back to the weight of your body resting on the chair the feel of your breath moving in and out of your body sounds reaching your ears from all around.

Then slowly open your eyes and re-engage with your daily activities carrying whatever you learned with you.

Thank you for meditating with me today.

I hope you enjoyed it and that you have a wonderful day.