One Part: Internal Family Systems (IFS)

In this module, Dr. Richard Schwartz walks the listener through the process of getting to know one part at a time. He encourages the listener to identify one part and focus curiosity and compassion on it. To listen and nurture it, while also holding other parts in loving energy.

Transcript

So we'll take some deep breaths yet again.

This meditation is designed to help you just get to know a little bit a part that you want to help or change your relationship with.

So think of a part that you would like to get to know a little better or maybe help understand.

Go ahead and focus on it and see if you can find it in your body or around your body.

And if you can't,

That's okay.

Just focus on however you experience it.

And as you focus on it,

Notice how you feel toward it.

If you feel anything toward it besides at least a kind of curiosity or acceptance,

Then find the parts that are giving you those other feelings about it.

And see if they're willing to just relax for a little while and separate from you,

Not interfere.

So you can just get to know the one you started with.

We're not going to have it take over.

We're just going to get to know it a little bit.

And do that until you do feel at least curious about this original part.

And you may find that you don't get there,

That the other parts won't separate,

Which is okay.

You could just spend the time getting to know their fears about separating and letting you get to know the original one.

But if they do let you get at least curious about the original one,

Then it's safe to begin to get to know it in whatever way feels right to you.

You may just want to know what it wants you to know about itself,

Or what it's been trying to do for you or to you,

What it might need from you.

And I'll stop talking for a little while now and let you get to know it,

And I'll come back when you have a few minutes to return.

And the next few minutes will begin to come back,

Thanking the part for letting you know what it did and letting it know that this doesn't have to be its only chance to talk to you.

But you can always come back to it another time.

Before you come back,

Be sure to thank the other parts for letting you get to know this one or for letting you know they were afraid to if they didn't.

And when all that feels complete,

Then begin taking some deep breaths again and shifting your focus back to the outside.

Reviews

Yes! I had a chat with a recently discovered part, thanks to your book, "No bad Parts". I'm nearly 69 and have just met her, yet she's been running the show in many ways and responsible for some chronic, compulsive behaviours. I'm hoping we can work together now! This meditation will definitely help. Thank you for your incredible work and the light it's shedding on the struggles of so many of us. It's transformational. 🙏❤️

Thanks Richard invited me into my taskmasters role/purpose/drive and how he is someone who pushes and puts uneeded rush n pressure. It is ok for me to be unproductive

Wonderful, very helpful and insightful conversation with my part 🤍

Just discovered ifs and at the start of my journey. This was very helpful thank you 🙏

Thank you for providing this meditation, it has added another level of understanding to the deep healing work my therapist and I have been doing the past 4 years! Our resource work has opened up a beautiful relationship between myself and my parts! There are no words to express the gift in understanding the journey we all have taken to get to today! PRICELESS

I return again and again with newly discovered parts. We are healing.

Thanks so very much, Richard! I had to silence you at the end as I was involved in a very interesting conversation with my protector part. I’m loving this journey and I’m totally grateful to you for highlighting the way 🙏💞🌈

I liked the meditation but the music at the end was sooo jarring. I feel slightly resistant to listen to the subsequent recordings bc I don’t want to deal w that at the end again.

Beautiful first experience with IFS. Can see that my self-compassion practice will be valuable in this new befriending. Thank you

Short sweet & very effective. Thank you Dr Schwartz!

Thank you for creating these simple prompts. They work great as a starting focus point when doing IFS-related work in between therapy sessions.

Wonderful. Enormous healing is possible with this system. Thank you for your generosity and sharing.

My favourite so far of the IFS meditations offered by Insight. Thanks Dick!

Hello. Please put more meditations by Richard on Insight. Some of the others claiming to be IFS are not. Thank you.

Richard you skilfully and safely facilitate access to layer, upon layer, of new awareness. Your unique IFS approach is incredible. We are blessed on IT that you are here sharing your work. Thank you.

Extremely helpful. Thank you! I really wish the IFS training was more affordable and available.

Helping me work with parts and become more self led each session

Great way to get to know a part of myself better and deepen love and connection to that part and the protectors of that part.

Loved this! I have been working with my therapist on a particular hyper vigilant part of self for a bit now. It was great to be able to bring that part forward this morning and glean a little more healing 💜 thank you.

I started reading No Bad Parts today and have done the first 3 exercises described in the book. This guided meditation is helping reinforce the work. Thank you!